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Black gram vs Refried beans - In-Depth Nutrition Comparison

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What are the main differences between Black gram and Refried beans?

  • Refried beans have less Copper, Iron, Fiber, Magnesium, Manganese, Folate, Phosphorus, Zinc, Potassium, and Vitamin B1 than Black gram.
  • Black gram's daily need coverage for Copper is 95% higher.
  • Black gram has 20 times more Folate than Refried beans. Black gram has 216µg of Folate, while Refried beans have 11µg.

We used Mungo beans, mature seeds, raw and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

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Black gram vs Refried beans infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +425.7%
Contains more Calcium +375.9%
Contains more Potassium +208.2%
Contains more Magnesium +662.9%
Contains more Copper +660.5%
Contains more Zinc +477.6%
Contains more Phosphorus +312%
Contains less Sodium -89.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +425.7%
Contains more Calcium +375.9%
Contains more Potassium +208.2%
Contains more Magnesium +662.9%
Contains more Copper +660.5%
Contains more Zinc +477.6%
Contains more Phosphorus +312%
Contains less Sodium -89.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +259.2%
Contains more Vitamin B2 +221.5%
Contains more Vitamin B3 +294.3%
Contains more Vitamin B5 +379.4%
Contains more Vitamin B6 +172.8%
Contains more Folate +1863.6%
Contains more Vitamin C +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +259.2%
Contains more Vitamin B2 +221.5%
Contains more Vitamin B3 +294.3%
Contains more Vitamin B5 +379.4%
Contains more Vitamin B6 +172.8%
Contains more Folate +1863.6%
Contains more Vitamin C +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
10
Refried beans
Mineral Summary Score
149
Black gram
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
30%
Refried beans
Carbohydrates
59%
Black gram
14%
Refried beans
Fats
8%
Black gram
9%
Refried beans

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Refried beans
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 5)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 332mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.517g)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Black gram Refried beans Opinion
Calories 341 90 Black gram
Protein 25.21 4.98 Black gram
Fats 1.64 2.01 Refried beans
Vitamin C 0 6 Refried beans
Carbs 58.99 13.55 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 1.44 Black gram
Calcium 138 29 Black gram
Potassium 983 319 Black gram
Magnesium 267 35 Black gram
Sugar 0.54 Black gram
Fiber 18.3 3.7 Black gram
Copper 0.981 0.129 Black gram
Zinc 3.35 0.58 Black gram
Starch 7.43 Refried beans
Phosphorus 379 92 Black gram
Sodium 38 370 Black gram
Vitamin A 23 0 Black gram
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.273 0.076 Black gram
Vitamin B2 0.254 0.079 Black gram
Vitamin B3 1.447 0.367 Black gram
Vitamin B5 0.906 0.189 Black gram
Vitamin B6 0.281 0.103 Black gram
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 216 11 Black gram
Trans Fat 0 0.016 Black gram
Saturated Fat 0.114 0.631 Black gram
Monounsaturated Fat 0.085 0.601 Refried beans
Polyunsaturated fat 1.071 0.543 Black gram
Tryptophan 0.263 0.065 Black gram
Threonine 0.875 0.231 Black gram
Isoleucine 1.287 0.242 Black gram
Leucine 2.089 0.438 Black gram
Lysine 1.674 0.377 Black gram
Methionine 0.367 0.083 Black gram
Phenylalanine 1.473 0.297 Black gram
Valine 1.416 0.287 Black gram
Histidine 0.706 153 Refried beans
Fructose 0 Refried beans

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.