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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 has more Fiber, Folate, Copper, Iron, Vitamin B1, and Vitamin B6, however, Black gram has more Vitamin B3.
  • Navy beans's daily need coverage for Fiber is 16% more.
  • Navy beans has 2 times more Vitamin B6 than Black gram. Navy beans has 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.
Navy beans
Navy beans
8
:
2
Black gram
Black gram
Contains more Calcium +30.2%
Contains more Iron +34.9%
Contains more Potassium +68.4%
Contains less Sodium -100%
Contains more Zinc +24.1%
Contains more Copper +51.1%
Contains more Manganese +27.9%
Contains more Selenium +16%
Contains more Magnesium +18.9%
Equal in Phosphorus - 156
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Calcium +30.2%
Contains more Iron +34.9%
Contains more Potassium +68.4%
Contains less Sodium -100%
Contains more Zinc +24.1%
Contains more Copper +51.1%
Contains more Manganese +27.9%
Contains more Selenium +16%
Contains more Magnesium +18.9%
Equal in Phosphorus - 156

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 beans
Navy beans
3
:
7
Black gram
Black gram
Contains more Vitamin B1 +58%
Contains more Vitamin B6 +137.9%
Contains more Folate +48.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +62.8%
Contains more Vitamin K +350%
Navy beans
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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 B1 +58%
Contains more Vitamin B6 +137.9%
Contains more Folate +48.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +131.1%
Contains more Vitamin B5 +62.8%
Contains more Vitamin K +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
4
:
1
Black gram
Black gram
Contains more Fats +12.7%
Contains more Carbs +42%
Contains more Other +21.7%
Contains more Water +13.6%
Equal in Protein - 7.54
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +12.7%
Contains more Carbs +42%
Contains more Other +21.7%
Contains more Water +13.6%
Equal in Protein - 7.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +389.7%
Contains more Polyunsaturated fat +36.5%
Contains less Saturated Fat -61.2%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 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 +389.7%
Contains more Polyunsaturated fat +36.5%
Contains less Saturated Fat -61.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Black gram Opinion
Net carbs 15.55g 11.94g Navy beans
Protein 8.23g 7.54g Navy beans
Fats 0.62g 0.55g Navy beans
Carbs 26.05g 18.34g Navy beans
Calories 140kcal 105kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g 2.01g Navy beans
Fiber 10.5g 6.4g Navy beans
Calcium 69mg 53mg Navy beans
Iron 2.36mg 1.75mg Navy beans
Magnesium 53mg 63mg Black gram
Phosphorus 144mg 156mg Black gram
Potassium 389mg 231mg Navy beans
Sodium 0mg 7mg Navy beans
Zinc 1.03mg 0.83mg Navy beans
Copper 0.21mg 0.139mg Navy beans
Manganese 0.527mg 0.412mg Navy beans
Selenium 2.9µg 2.5µg Navy beans
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.01mg 0.15mg Black gram
Vitamin C 0.9mg 1mg Black gram
Vitamin B1 0.237mg 0.15mg Navy beans
Vitamin B2 0.066mg 0.075mg Black gram
Vitamin B3 0.649mg 1.5mg Black gram
Vitamin B5 0.266mg 0.433mg Black gram
Vitamin B6 0.138mg 0.058mg Navy beans
Folate 140µg 94µg Navy beans
Vitamin K 0.6µg 2.7µg Black gram
Tryptophan 0.1mg 0.078mg Navy beans
Threonine 0.289mg 0.262mg Navy beans
Isoleucine 0.387mg 0.385mg Navy beans
Leucine 0.7mg 0.625mg Navy beans
Lysine 0.52mg 0.5mg Navy beans
Methionine 0.111mg 0.11mg Navy beans
Phenylalanine 0.471mg 0.44mg Navy beans
Valine 0.504mg 0.423mg Navy beans
Histidine 0.206mg 0.211mg Black gram
Saturated Fat 0.098g 0.038g Black gram
Monounsaturated Fat 0.142g 0.029g Navy beans
Polyunsaturated fat 0.49g 0.359g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

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

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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
20%
Navy beans
17%
Black gram
Minerals Daily Need Coverage Score
43%
Navy beans
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 4)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.06g)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins

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.