Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Bean raw

Black gram vs. Bean raw — In-Depth Nutrition Comparison

Compare

A recap on differences between black gram and bean raw

  • Black gram has more iron, magnesium, manganese, fiber, and copper; however, bean raw is higher in folate, vitamin B1, selenium, vitamin B6, and potassium.
  • Bean raw covers your daily folate needs 77% more than black gram.
  • Bean raw contains 2 times less magnesium than black gram. Black gram contains 267mg of magnesium, while bean raw contains 176mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Beans, pinto, mature seeds, raw.

Infographic

Black gram vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +22.1%
Contains more IronIron +49.3%
Contains more ZincZinc +46.9%
Contains more ManganeseManganese +33%
Contains more PotassiumPotassium +41.7%
Contains less SodiumSodium -68.4%
Contains more SeleniumSelenium +240.2%
~equal in Copper ~0.893mg
~equal in Phosphorus ~411mg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.8%
Contains more Vitamin B3Vitamin B3 +23.3%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +161.2%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more FolateFolate +143.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Bean raw DV% diff.
Folate 216µg 525µg 77%
Vitamin B1 0.273mg 0.713mg 37%
Selenium 8.2µg 27.9µg 36%
Iron 7.57mg 5.07mg 31%
Magnesium 267mg 176mg 22%
Manganese 1.527mg 1.148mg 16%
Vitamin B6 0.281mg 0.474mg 15%
Starch 34.17g 14%
Choline 66.2mg 12%
Potassium 983mg 1393mg 12%
Fiber 18.3g 15.5g 11%
Zinc 3.35mg 2.28mg 10%
Copper 0.981mg 0.893mg 10%
Protein 25.21g 21.42g 8%
Vitamin C 0mg 6.3mg 7%
Phosphorus 379mg 411mg 5%
Vitamin K 5.6µg 5%
Polyunsaturated fat 1.071g 0.407g 4%
Calcium 138mg 113mg 3%
Vitamin B2 0.254mg 0.212mg 3%
Vitamin B3 1.447mg 1.174mg 2%
Vitamin B5 0.906mg 0.785mg 2%
Saturated fat 0.114g 0.235g 1%
Sodium 38mg 12mg 1%
Carbs 58.99g 62.55g 1%
Vitamin E 0.21mg 1%
Fats 1.64g 1.23g 1%
Calories 341kcal 347kcal 0%
Net carbs 40.69g 47.05g N/A
Sugar 2.11g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.085g 0.229g 0%
Tryptophan 0.263mg 0.237mg 0%
Threonine 0.875mg 0.81mg 0%
Isoleucine 1.287mg 0.871mg 0%
Leucine 2.089mg 1.558mg 0%
Lysine 1.674mg 1.356mg 0%
Methionine 0.367mg 0.259mg 0%
Phenylalanine 1.473mg 1.095mg 0%
Valine 1.416mg 0.998mg 0%
Histidine 0.706mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +17.7%
Contains more FatsFats +33.3%
~equal in Carbs ~62.55g
~equal in Water ~11.33g
~equal in Other ~3.47g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -51.5%
Contains more Poly. FatPolyunsaturated fat +163.1%
Contains more Mono. FatMonounsaturated fat +169.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.