Black gram vs. Bean raw — In-Depth Nutrition Comparison
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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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
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
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
67%
Minerals Daily Need Coverage Score
143%
131%
Comparison summary
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.121g)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Bean raw 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.