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Navy bean vs Black gram - In-Depth Nutrition Comparison

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Significant differences between Navy bean and Black gram

  • Navy bean 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 covers your daily Copper needs 24% more than Black gram.
  • Black gram has 19 times less Vitamin C than Navy bean. Navy bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Navy bean
Navy bean
5
:
3
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%
Equal in Iron - 1.75
Equal in Zinc - 0.83
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
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%
Equal in Iron - 1.75
Equal in Zinc - 0.83

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Navy bean
Navy bean
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
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Black gram
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean Black gram Opinion
Net carbs 13.05g 11.94g Navy bean
Protein 6.15g 7.54g Black gram
Fats 0.7g 0.55g Navy bean
Carbs 13.05g 18.34g Black gram
Calories 67kcal 105kcal Black gram
Starch g g
Fructose g g
Sugar g 2.01g Navy bean
Fiber g 6.4g Black gram
Calcium 15mg 53mg Black gram
Iron 1.93mg 1.75mg Navy bean
Magnesium 101mg 63mg Navy bean
Phosphorus 100mg 156mg Black gram
Potassium 307mg 231mg Navy bean
Sodium 13mg 7mg Black gram
Zinc 0.89mg 0.83mg Navy bean
Copper 0.356mg 0.139mg Navy bean
Vitamin A 4IU 31IU Black gram
Vitamin E mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 1mg Navy bean
Vitamin B1 0.39mg 0.15mg Navy bean
Vitamin B2 0.215mg 0.075mg Navy bean
Vitamin B3 1.22mg 1.5mg Black gram
Vitamin B5 0.825mg 0.433mg Navy bean
Vitamin B6 0.191mg 0.058mg Navy bean
Folate 132µg 94µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.085g 0.038g Black gram
Monounsaturated Fat 0.052g 0.029g Navy bean
Polyunsaturated fat 0.407g 0.359g Navy bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Navy bean
17
Black gram
Mineral Summary Score
45
Navy bean
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
37%
Navy bean
45%
Black gram
Carbohydrates
13%
Navy bean
18%
Black gram
Fats
3%
Navy bean
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Navy bean - 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.