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  6. Black gram vs. Navy bean raw

Black gram vs. Navy bean raw — In-Depth Nutrition Comparison

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How are black gram and navy bean raw different?

  • Black gram is higher in iron, copper, manganese, phosphorus, magnesium, zinc, folate, potassium, and selenium; however, navy bean raw is richer in vitamin C.
  • Daily need coverage for iron for black gram is 71% higher.
  • Black gram contains 14 times more selenium than navy bean raw. While black gram contains 8.2µg of selenium, navy bean raw contains only 0.6µg.

Mungo beans, mature seeds, raw and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Black gram vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +164.4%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +220.2%
Contains more IronIron +292.2%
Contains more CopperCopper +175.6%
Contains more ZincZinc +276.4%
Contains more PhosphorusPhosphorus +279%
Contains more ManganeseManganese +274.3%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -65.8%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B3Vitamin B3 +18.6%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more FolateFolate +63.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Navy bean raw DV% diff.
Fiber 18.3g 73%
Iron 7.57mg 1.93mg 71%
Copper 0.981mg 0.356mg 69%
Manganese 1.527mg 0.408mg 49%
Magnesium 267mg 101mg 40%
Phosphorus 379mg 100mg 40%
Protein 25.21g 6.15g 38%
Zinc 3.35mg 0.89mg 22%
Folate 216µg 132µg 21%
Vitamin C 0mg 18.8mg 21%
Potassium 983mg 307mg 20%
Carbs 58.99g 13.05g 15%
Calories 341kcal 67kcal 14%
Selenium 8.2µg 0.6µg 14%
Calcium 138mg 15mg 12%
Vitamin B1 0.273mg 0.39mg 10%
Vitamin B6 0.281mg 0.191mg 7%
Polyunsaturated fat 1.071g 0.407g 4%
Vitamin B2 0.254mg 0.215mg 3%
Vitamin B5 0.906mg 0.825mg 2%
Sodium 38mg 13mg 1%
Vitamin B3 1.447mg 1.22mg 1%
Fats 1.64g 0.7g 1%
Net carbs 40.69g 13.05g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.085g 0%
Monounsaturated fat 0.085g 0.052g 0%
Tryptophan 0.263mg 0.064mg 0%
Threonine 0.875mg 0.258mg 0%
Isoleucine 1.287mg 0.273mg 0%
Leucine 2.089mg 0.442mg 0%
Lysine 1.674mg 0.35mg 0%
Methionine 0.367mg 0.064mg 0%
Phenylalanine 1.473mg 0.31mg 0%
Valine 1.416mg 0.316mg 0%
Histidine 0.706mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +309.9%
Contains more FatsFats +134.3%
Contains more CarbsCarbs +352%
Contains more OtherOther +253.7%
Contains more WaterWater +632.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +63.5%
Contains more Poly. FatPolyunsaturated fat +163.1%
Contains less Sat. FatSaturated fat -25.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.