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  6. Black gram vs. Navy beans

Black gram vs. Navy beans — In-Depth Nutrition Comparison

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Differences between Black gram and Navy beans

  • Navy beans contains less Copper, Iron, Magnesium, Manganese, Phosphorus, Fiber, Zinc, Folate, Potassium, and Vitamin B2 than Black gram.
  • Black gram's daily need coverage for Copper is 86% higher.
  • Navy beans contains 5 times less Magnesium than Black gram. Black gram contains 267mg of Magnesium, while Navy beans contains 53mg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Navy 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.
Black gram
Black gram
9
:
1
Navy beans
Navy beans
Contains more Calcium +100%
Contains more Iron +220.8%
Contains more Magnesium +403.8%
Contains more Phosphorus +163.2%
Contains more Potassium +152.7%
Contains more Zinc +225.2%
Contains more Copper +367.1%
Contains more Manganese +189.8%
Contains more Selenium +182.8%
Contains less Sodium -100%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +100%
Contains more Iron +220.8%
Contains more Magnesium +403.8%
Contains more Phosphorus +163.2%
Contains more Potassium +152.7%
Contains more Zinc +225.2%
Contains more Copper +367.1%
Contains more Manganese +189.8%
Contains more Selenium +182.8%
Contains less Sodium -100%

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
7
:
3
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +284.8%
Contains more Vitamin B3 +123%
Contains more Vitamin B5 +240.6%
Contains more Vitamin B6 +103.6%
Contains more Folate +54.3%
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%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +15.2%
Contains more Vitamin B2 +284.8%
Contains more Vitamin B3 +123%
Contains more Vitamin B5 +240.6%
Contains more Vitamin B6 +103.6%
Contains more Folate +54.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Navy beans
Navy beans
Contains more Protein +206.3%
Contains more Fats +164.5%
Contains more Carbs +126.4%
Contains more Other +160.5%
Contains more Water +490.8%
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
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +206.3%
Contains more Fats +164.5%
Contains more Carbs +126.4%
Contains more Other +160.5%
Contains more Water +490.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Navy beans
Navy beans
Contains more Polyunsaturated fat +118.6%
Contains less Saturated Fat -14%
Contains more Monounsaturated Fat +67.1%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Polyunsaturated fat +118.6%
Contains less Saturated Fat -14%
Contains more Monounsaturated Fat +67.1%

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 Navy beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Black gram Navy beans Opinion
Net carbs 40.69g 15.55g Black gram
Protein 25.21g 8.23g Black gram
Fats 1.64g 0.62g Black gram
Carbs 58.99g 26.05g Black gram
Calories 341kcal 140kcal Black gram
Starch 15.4g Navy beans
Sugar 0.37g Black gram
Fiber 18.3g 10.5g Black gram
Calcium 138mg 69mg Black gram
Iron 7.57mg 2.36mg Black gram
Magnesium 267mg 53mg Black gram
Phosphorus 379mg 144mg Black gram
Potassium 983mg 389mg Black gram
Sodium 38mg 0mg Navy beans
Zinc 3.35mg 1.03mg Black gram
Copper 0.981mg 0.21mg Black gram
Manganese 1.527mg 0.527mg Black gram
Selenium 8.2µg 2.9µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.01mg Navy beans
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.273mg 0.237mg Black gram
Vitamin B2 0.254mg 0.066mg Black gram
Vitamin B3 1.447mg 0.649mg Black gram
Vitamin B5 0.906mg 0.266mg Black gram
Vitamin B6 0.281mg 0.138mg Black gram
Folate 216µg 140µg Black gram
Vitamin K 0.6µg Navy beans
Tryptophan 0.263mg 0.1mg Black gram
Threonine 0.875mg 0.289mg Black gram
Isoleucine 1.287mg 0.387mg Black gram
Leucine 2.089mg 0.7mg Black gram
Lysine 1.674mg 0.52mg Black gram
Methionine 0.367mg 0.111mg Black gram
Phenylalanine 1.473mg 0.471mg Black gram
Valine 1.416mg 0.504mg Black gram
Histidine 0.706mg 0.206mg Black gram
Saturated Fat 0.114g 0.098g Navy beans
Monounsaturated Fat 0.085g 0.142g Navy beans
Polyunsaturated fat 1.071g 0.49g Black gram
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Navy beans
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
20%
Navy beans
Minerals Daily Need Coverage Score
143%
Black gram
43%
Navy beans

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 4)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.37g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.