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  6. Navy beans vs. Black gram

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

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Important differences between navy beans and black gram

  • Navy beans have more fiber, folate, copper, iron, vitamin B1, and vitamin B6; however, black gram has more vitamin B3.
  • Navy beans' daily need coverage for fiber is 16% more.
  • Navy beans have 2 times more vitamin B6 than black gram. Navy beans have 0.138mg of vitamin B6, while black gram has 0.058mg.

The food varieties used in the comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Navy 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 CalciumCalcium +30.2%
Contains more PotassiumPotassium +68.4%
Contains more IronIron +34.9%
Contains more CopperCopper +51.1%
Contains more ZincZinc +24.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +27.9%
Contains more SeleniumSelenium +16%
Contains more MagnesiumMagnesium +18.9%
~equal in Phosphorus ~156mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 B1Vitamin B1 +58%
Contains more Vitamin B6Vitamin B6 +137.9%
Contains more FolateFolate +48.9%
Contains more CholineCholine +51%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +131.1%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin KVitamin K +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Black gram DV% diff.
Fiber 10.5g 6.4g 16%
Folate 140µg 94µg 12%
Iron 2.36mg 1.75mg 8%
Copper 0.21mg 0.139mg 8%
Vitamin B1 0.237mg 0.15mg 7%
Starch 15.4g 6%
Vitamin B6 0.138mg 0.058mg 6%
Potassium 389mg 231mg 5%
Vitamin B3 0.649mg 1.5mg 5%
Manganese 0.527mg 0.412mg 5%
Choline 44.7mg 29.6mg 3%
Carbs 26.05g 18.34g 3%
Vitamin B5 0.266mg 0.433mg 3%
Vitamin K 0.6µg 2.7µg 2%
Calories 140kcal 105kcal 2%
Phosphorus 144mg 156mg 2%
Calcium 69mg 53mg 2%
Zinc 1.03mg 0.83mg 2%
Magnesium 53mg 63mg 2%
Polyunsaturated fat 0.49g 0.359g 1%
Vitamin E 0.01mg 0.15mg 1%
Selenium 2.9µg 2.5µg 1%
Protein 8.23g 7.54g 1%
Vitamin B2 0.066mg 0.075mg 1%
Fats 0.62g 0.55g 0%
Vitamin C 0.9mg 1mg 0%
Net carbs 15.55g 11.94g N/A
Sugar 0.37g 2.01g N/A
Sodium 0mg 7mg 0%
Vitamin A 0µg 2µg 0%
Saturated fat 0.098g 0.038g 0%
Monounsaturated fat 0.142g 0.029g 0%
Tryptophan 0.1mg 0.078mg 0%
Threonine 0.289mg 0.262mg 0%
Isoleucine 0.387mg 0.385mg 0%
Leucine 0.7mg 0.625mg 0%
Lysine 0.52mg 0.5mg 0%
Methionine 0.111mg 0.11mg 0%
Phenylalanine 0.471mg 0.44mg 0%
Valine 0.504mg 0.423mg 0%
Histidine 0.206mg 0.211mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +12.7%
Contains more CarbsCarbs +42%
Contains more OtherOther +21.7%
Contains more WaterWater +13.6%
~equal in Protein ~7.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 +389.7%
Contains more Poly. FatPolyunsaturated fat +36.5%
Contains less Sat. FatSaturated fat -61.2%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.