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  6. Black gram vs. Beans

Black gram vs. Beans — In-Depth Nutrition Comparison

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Important differences between black gram and beans

  • Beans have 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 beans. Black gram has 216µg of folate, while beans have 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 Beans 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +734.4%
Contains more CalciumCalcium +176%
Contains more PotassiumPotassium +232.1%
Contains more IronIron +2510.3%
Contains more CopperCopper +376.2%
Contains more ZincZinc +139.3%
Contains more PhosphorusPhosphorus +264.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +82.2%
Contains less SodiumSodium -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.
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +323.3%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Beans DV% diff.
Iron 7.57mg 0.29mg 91%
Copper 0.981mg 0.206mg 86%
Manganese 1.527mg 66%
Magnesium 267mg 32mg 56%
Fiber 18.3g 5.5g 51%
Folate 216µg 24µg 48%
Protein 25.21g 4.8g 41%
Phosphorus 379mg 104mg 39%
Potassium 983mg 296mg 20%
Vitamin B5 0.906mg 18%
Zinc 3.35mg 1.4mg 18%
Vitamin B2 0.254mg 0.06mg 15%
Carbs 58.99g 20.49g 13%
Calories 341kcal 105kcal 12%
Vitamin B6 0.281mg 0.13mg 12%
Vitamin B1 0.273mg 0.15mg 10%
Calcium 138mg 50mg 9%
Selenium 8.2µg 4.5µg 7%
Polyunsaturated fat 1.071g 0.172g 6%
Vitamin B3 1.447mg 0.43mg 6%
Choline 30.8mg 6%
Vitamin C 0mg 3.1mg 3%
Sodium 38mg 1mg 2%
Fats 1.64g 0.4g 2%
Vitamin K 0.8µg 1%
Vitamin E 0.15mg 1%
Net carbs 40.69g 14.99g N/A
Sugar 7.78g N/A
Vitamin A 1µg 5µg 0%
Saturated fat 0.114g 0.103g 0%
Monounsaturated fat 0.085g 0.035g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Beans
Beans
1
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 ProteinProtein +425.2%
Contains more FatsFats +310%
Contains more CarbsCarbs +187.9%
Contains more OtherOther +96.5%
Contains more WaterWater +572.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +142.9%
Contains more Poly. FatPolyunsaturated fat +522.7%
~equal in Saturated fat ~0.103g

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. Beans - 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.