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Kidney beans vs. Black gram — In-Depth Nutrition Comparison

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Differences between Kidney beans and Black gram

  • Kidney beans contains less Copper, Iron, Magnesium, Manganese, Fiber, Phosphorus, Folate, Zinc, Potassium, and Vitamin B2 than Black gram.
  • Black gram's daily need coverage for Copper is 85% higher.

The food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, raw.

Infographic

Kidney beans vs Black gram infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -97.4%
Contains more Calcium +294.3%
Contains more Iron +241%
Contains more Magnesium +535.7%
Contains more Phosphorus +174.6%
Contains more Potassium +142.7%
Contains more Zinc +235%
Contains more Copper +354.2%
Contains more Manganese +255.1%
Contains more Selenium +645.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -97.4%
Contains more Calcium +294.3%
Contains more Iron +241%
Contains more Magnesium +535.7%
Contains more Phosphorus +174.6%
Contains more Potassium +142.7%
Contains more Zinc +235%
Contains more Copper +354.2%
Contains more Manganese +255.1%
Contains more Selenium +645.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +337.9%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +311.8%
Contains more Vitamin B6 +134.2%
Contains more Folate +66.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70.6%
Contains more Vitamin B2 +337.9%
Contains more Vitamin B3 +150.3%
Contains more Vitamin B5 +311.8%
Contains more Vitamin B6 +134.2%
Contains more Folate +66.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +519.8%
Contains more Protein +190.8%
Contains more Fats +228%
Contains more Carbs +158.7%
Contains more Other +208.3%
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Water +519.8%
Contains more Protein +190.8%
Contains more Fats +228%
Contains more Carbs +158.7%
Contains more Other +208.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +117.9%
Contains more Polyunsaturated fat +285.3%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +117.9%
Contains more Polyunsaturated fat +285.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Black gram
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Black gram Opinion
Net carbs 16.4g 40.69g Black gram
Protein 8.67g 25.21g Black gram
Fats 0.5g 1.64g Black gram
Carbs 22.8g 58.99g Black gram
Calories 127kcal 341kcal Black gram
Sugar 0.32g Black gram
Fiber 6.4g 18.3g Black gram
Calcium 35mg 138mg Black gram
Iron 2.22mg 7.57mg Black gram
Magnesium 42mg 267mg Black gram
Phosphorus 138mg 379mg Black gram
Potassium 405mg 983mg Black gram
Sodium 1mg 38mg Kidney beans
Zinc 1mg 3.35mg Black gram
Copper 0.216mg 0.981mg Black gram
Manganese 0.43mg 1.527mg Black gram
Selenium 1.1µg 8.2µg Black gram
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.03mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.273mg Black gram
Vitamin B2 0.058mg 0.254mg Black gram
Vitamin B3 0.578mg 1.447mg Black gram
Vitamin B5 0.22mg 0.906mg Black gram
Vitamin B6 0.12mg 0.281mg Black gram
Folate 130µg 216µg Black gram
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg 0.263mg Black gram
Threonine 0.319mg 0.875mg Black gram
Isoleucine 0.41mg 1.287mg Black gram
Leucine 0.736mg 2.089mg Black gram
Lysine 0.607mg 1.674mg Black gram
Methionine 0.113mg 0.367mg Black gram
Phenylalanine 0.511mg 1.473mg Black gram
Valine 0.5mg 1.416mg Black gram
Histidine 0.238mg 0.706mg Black gram
Saturated Fat 0.073g 0.114g Kidney beans
Monounsaturated Fat 0.039g 0.085g Black gram
Polyunsaturated fat 0.278g 1.071g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Kidney beans
36%
Black gram
Minerals Daily Need Coverage Score
38%
Kidney beans
143%
Black gram

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.3)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.32g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.