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  6. Navy bean raw vs. Black gram

Navy bean raw vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between Navy bean raw and Black gram

  • Navy bean raw has more Copper, Vitamin B1, Vitamin C, Vitamin B2, Vitamin B6, Folate, Magnesium, and Vitamin B5, however, Black gram is richer in Phosphorus.
  • Navy bean raw covers your daily Copper needs 24% more than Black gram.
  • Black gram has 19 times less Vitamin C than Navy bean raw. Navy bean raw has 18.8mg of Vitamin C, while Black gram has 1mg.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Navy bean raw 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.
Navy bean raw
Navy bean raw
5
:
5
Black gram
Black gram
Contains more Iron +10.3%
Contains more Magnesium +60.3%
Contains more Potassium +32.9%
Contains more Copper +156.1%
Contains more Calcium +253.3%
Contains more Phosphorus +56%
Contains less Sodium -46.2%
Contains more Selenium +316.7%
Equal in Iron - 1.75
Equal in Zinc - 0.83
Equal in Manganese - 0.412
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +10.3%
Contains more Magnesium +60.3%
Contains more Potassium +32.9%
Contains more Copper +156.1%
Contains more Calcium +253.3%
Contains more Phosphorus +56%
Contains less Sodium -46.2%
Contains more Selenium +316.7%
Equal in Iron - 1.75
Equal in Zinc - 0.83
Equal in Manganese - 0.412

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.
Navy bean raw
Navy bean raw
6
:
4
Black gram
Black gram
Contains more Vitamin C +1780%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +229.3%
Contains more Folate +40.4%
Contains more Vitamin A +675%
Contains more Vitamin B3 +23%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin C +1780%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +229.3%
Contains more Folate +40.4%
Contains more Vitamin A +675%
Contains more Vitamin B3 +23%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Black gram
Black gram
Contains more Fats +27.3%
Contains more Protein +22.6%
Contains more Carbs +40.5%
Contains more Other +11.6%
Equal in Water - 72.51
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Fats +27.3%
Contains more Protein +22.6%
Contains more Carbs +40.5%
Contains more Other +11.6%
Equal in Water - 72.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +13.4%
Contains less Saturated Fat -55.3%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +13.4%
Contains less Saturated Fat -55.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Black gram Opinion
Net carbs 13.05g 11.94g Navy bean raw
Protein 6.15g 7.54g Black gram
Fats 0.7g 0.55g Navy bean raw
Carbs 13.05g 18.34g Black gram
Calories 67kcal 105kcal Black gram
Sugar 2.01g Navy bean raw
Fiber 6.4g Black gram
Calcium 15mg 53mg Black gram
Iron 1.93mg 1.75mg Navy bean raw
Magnesium 101mg 63mg Navy bean raw
Phosphorus 100mg 156mg Black gram
Potassium 307mg 231mg Navy bean raw
Sodium 13mg 7mg Black gram
Zinc 0.89mg 0.83mg Navy bean raw
Copper 0.356mg 0.139mg Navy bean raw
Manganese 0.408mg 0.412mg Black gram
Selenium 0.6µg 2.5µg Black gram
Vitamin A 4IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 18.8mg 1mg Navy bean raw
Vitamin B1 0.39mg 0.15mg Navy bean raw
Vitamin B2 0.215mg 0.075mg Navy bean raw
Vitamin B3 1.22mg 1.5mg Black gram
Vitamin B5 0.825mg 0.433mg Navy bean raw
Vitamin B6 0.191mg 0.058mg Navy bean raw
Folate 132µg 94µg Navy bean raw
Vitamin K 2.7µg Black gram
Tryptophan 0.064mg 0.078mg Black gram
Threonine 0.258mg 0.262mg Black gram
Isoleucine 0.273mg 0.385mg Black gram
Leucine 0.442mg 0.625mg Black gram
Lysine 0.35mg 0.5mg Black gram
Methionine 0.064mg 0.11mg Black gram
Phenylalanine 0.31mg 0.44mg Black gram
Valine 0.316mg 0.423mg Black gram
Histidine 0.172mg 0.211mg Black gram
Saturated Fat 0.085g 0.038g Black gram
Monounsaturated Fat 0.052g 0.029g Navy bean raw
Polyunsaturated fat 0.407g 0.359g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw 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
35%
Navy bean raw
17%
Black gram
Minerals Daily Need Coverage Score
42%
Navy bean raw
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.2)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.047g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.