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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more MagnesiumMagnesium +60.3%
Contains more PotassiumPotassium +32.9%
Contains more CopperCopper +156.1%
Contains more CalciumCalcium +253.3%
Contains more PhosphorusPhosphorus +56%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +316.7%
~equal in Iron ~1.75mg
~equal in Zinc ~0.83mg
~equal in Manganese ~0.412mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B6Vitamin B6 +229.3%
Contains more FolateFolate +40.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Black gram DV% diff.
Fiber 6.4g 26%
Copper 0.356mg 0.139mg 24%
Vitamin B1 0.39mg 0.15mg 20%
Vitamin C 18.8mg 1mg 20%
Vitamin B2 0.215mg 0.075mg 11%
Folate 132µg 94µg 10%
Vitamin B6 0.191mg 0.058mg 10%
Magnesium 101mg 63mg 9%
Vitamin B5 0.825mg 0.433mg 8%
Phosphorus 100mg 156mg 8%
Choline 29.6mg 5%
Calcium 15mg 53mg 4%
Selenium 0.6µg 2.5µg 3%
Protein 6.15g 7.54g 3%
Vitamin K 2.7µg 2%
Vitamin B3 1.22mg 1.5mg 2%
Calories 67kcal 105kcal 2%
Iron 1.93mg 1.75mg 2%
Potassium 307mg 231mg 2%
Carbs 13.05g 18.34g 2%
Vitamin E 0.15mg 1%
Zinc 0.89mg 0.83mg 1%
Fats 0.7g 0.55g 0%
Net carbs 13.05g 11.94g N/A
Sugar 2.01g N/A
Sodium 13mg 7mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.408mg 0.412mg 0%
Saturated fat 0.085g 0.038g 0%
Monounsaturated fat 0.052g 0.029g 0%
Polyunsaturated fat 0.407g 0.359g 0%
Tryptophan 0.064mg 0.078mg 0%
Threonine 0.258mg 0.262mg 0%
Isoleucine 0.273mg 0.385mg 0%
Leucine 0.442mg 0.625mg 0%
Lysine 0.35mg 0.5mg 0%
Methionine 0.064mg 0.11mg 0%
Phenylalanine 0.31mg 0.44mg 0%
Valine 0.316mg 0.423mg 0%
Histidine 0.172mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
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 FatsFats +27.3%
Contains more ProteinProtein +22.6%
Contains more CarbsCarbs +40.5%
Contains more OtherOther +11.6%
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +79.3%
Contains more Poly. FatPolyunsaturated fat +13.4%
Contains less Sat. FatSaturated fat -55.3%

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.