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  6. Black gram vs. Bean

Black gram vs. Bean — In-Depth Nutrition Comparison

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Important differences between Black gram and Bean

  • Bean has less Iron, Copper, Magnesium, Fiber, Folate, Phosphorus, Potassium, Zinc, Vitamin B2, and Vitamin B6.
  • Black gram's daily need coverage for Iron is 91% more.
  • Black gram has 9 times more Folate than Bean. Black gram has 216µg of Folate, while Bean has 24µg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Beans, baked, canned, no salt added.

Infographic

Black gram vs Bean 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.
Black gram
Black gram
9
:
1
Bean
Bean
Contains more Calcium +176%
Contains more Iron +2510.3%
Contains more Magnesium +734.4%
Contains more Phosphorus +264.4%
Contains more Potassium +232.1%
Contains more Zinc +139.3%
Contains more Copper +376.2%
Contains more Selenium +82.2%
Contains less Sodium -97.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +176%
Contains more Iron +2510.3%
Contains more Magnesium +734.4%
Contains more Phosphorus +264.4%
Contains more Potassium +232.1%
Contains more Zinc +139.3%
Contains more Copper +376.2%
Contains more Selenium +82.2%
Contains less Sodium -97.4%

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.
Black gram
Black gram
6
:
4
Bean
Bean
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +323.3%
Contains more Vitamin B3 +236.5%
Contains more Vitamin B6 +116.2%
Contains more Folate +800%
Contains more Vitamin A +360.9%
Contains more Vitamin C +∞%
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% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +323.3%
Contains more Vitamin B3 +236.5%
Contains more Vitamin B6 +116.2%
Contains more Folate +800%
Contains more Vitamin A +360.9%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Bean
Bean
Contains more Protein +425.2%
Contains more Fats +310%
Contains more Carbs +187.9%
Contains more Other +96.5%
Contains more Water +572.2%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +425.2%
Contains more Fats +310%
Contains more Carbs +187.9%
Contains more Other +96.5%
Contains more Water +572.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +522.7%
Equal in Saturated Fat - 0.103
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +522.7%
Equal in Saturated Fat - 0.103

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Bean Opinion
Net carbs 40.69g 14.99g Black gram
Protein 25.21g 4.8g Black gram
Fats 1.64g 0.4g Black gram
Carbs 58.99g 20.49g Black gram
Calories 341kcal 105kcal Black gram
Sugar 7.78g Black gram
Fiber 18.3g 5.5g Black gram
Calcium 138mg 50mg Black gram
Iron 7.57mg 0.29mg Black gram
Magnesium 267mg 32mg Black gram
Phosphorus 379mg 104mg Black gram
Potassium 983mg 296mg Black gram
Sodium 38mg 1mg Bean
Zinc 3.35mg 1.4mg Black gram
Copper 0.981mg 0.206mg Black gram
Manganese 1.527mg Black gram
Selenium 8.2µg 4.5µg Black gram
Vitamin A 23IU 106IU Bean
Vitamin A RAE 1µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.273mg 0.15mg Black gram
Vitamin B2 0.254mg 0.06mg Black gram
Vitamin B3 1.447mg 0.43mg Black gram
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg 0.13mg Black gram
Folate 216µg 24µg Black gram
Vitamin K 0.8µg Bean
Tryptophan 0.263mg Black gram
Threonine 0.875mg Black gram
Isoleucine 1.287mg Black gram
Leucine 2.089mg Black gram
Lysine 1.674mg Black gram
Methionine 0.367mg Black gram
Phenylalanine 1.473mg Black gram
Valine 1.416mg Black gram
Histidine 0.706mg Black gram
Saturated Fat 0.114g 0.103g Bean
Monounsaturated Fat 0.085g 0.035g Black gram
Polyunsaturated fat 1.071g 0.172g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Bean
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
36%
Black gram
11%
Bean
Minerals Daily Need Coverage Score
143%
Black gram
25%
Bean

Comparison summary

Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.