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  6. Black gram vs. Kidney beans raw

Black gram vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between black gram and kidney beans raw

  • Black gram has more magnesium, manganese, selenium, and zinc; however, kidney beans raw is richer in folate, fiber, vitamin B1, potassium, vitamin B6, and iron.
  • Kidney beans raw covers your daily folate needs 45% more than black gram.
  • Kidney beans raw has 3 times less selenium than black gram. Black gram has 8.2µg of selenium, while kidney beans raw has 3.2µg.
  • Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Black gram vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +90.7%
Contains more ZincZinc +20.1%
Contains more ManganeseManganese +49.6%
Contains more SeleniumSelenium +156.3%
Contains more PotassiumPotassium +43%
Contains less SodiumSodium -36.8%
~equal in Calcium ~143mg
~equal in Iron ~8.2mg
~equal in Copper ~0.958mg
~equal in Phosphorus ~407mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B3Vitamin B3 +42.4%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more FolateFolate +82.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Kidney beans raw DV% diff.
Folate 216µg 394µg 45%
Magnesium 267mg 140mg 30%
Fiber 18.3g 24.9g 26%
Manganese 1.527mg 1.021mg 22%
Vitamin B1 0.273mg 0.529mg 21%
Vitamin K 19µg 16%
Potassium 983mg 1406mg 12%
Vitamin B6 0.281mg 0.397mg 9%
Selenium 8.2µg 3.2µg 9%
Iron 7.57mg 8.2mg 8%
Zinc 3.35mg 2.79mg 5%
Vitamin C 0mg 4.5mg 5%
Phosphorus 379mg 407mg 4%
Polyunsaturated fat 1.071g 0.457g 4%
Vitamin B3 1.447mg 2.06mg 4%
Vitamin B5 0.906mg 0.78mg 3%
Copper 0.981mg 0.958mg 3%
Protein 25.21g 23.58g 3%
Vitamin B2 0.254mg 0.219mg 3%
Calcium 138mg 143mg 1%
Sodium 38mg 24mg 1%
Vitamin E 0.22mg 1%
Fats 1.64g 0.83g 1%
Calories 341kcal 333kcal 0%
Carbs 58.99g 60.01g 0%
Net carbs 40.69g 35.11g N/A
Sugar 2.23g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.12g 0%
Monounsaturated fat 0.085g 0.064g 0%
Tryptophan 0.263mg 0.279mg 0%
Threonine 0.875mg 0.992mg 0%
Isoleucine 1.287mg 1.041mg 0%
Leucine 2.089mg 1.882mg 0%
Lysine 1.674mg 1.618mg 0%
Methionine 0.367mg 0.355mg 0%
Phenylalanine 1.473mg 1.275mg 0%
Valine 1.416mg 1.233mg 0%
Histidine 0.706mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +97.6%
Contains more OtherOther +14%
~equal in Protein ~23.58g
~equal in Carbs ~60.01g
~equal in Water ~11.75g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +32.8%
Contains more Poly. FatPolyunsaturated fat +134.4%
~equal in Saturated fat ~0.12g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.