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Black gram vs Bean - In-Depth Nutrition Comparison

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What are the main differences between Black gram and Bean?

  • Black gram has less Folate, Copper, Vitamin B1, Selenium, Iron, Phosphorus, Fiber, Potassium, Vitamin B6, and Manganese than Bean.
  • Bean's daily need coverage for Folate is 108% higher.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Black gram vs Bean 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 less Sodium -41.7%
Contains more Iron +189.7%
Contains more Calcium +113.2%
Contains more Potassium +503%
Contains more Magnesium +179.4%
Contains more Copper +542.4%
Contains more Zinc +174.7%
Contains more Phosphorus +163.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains less Sodium -41.7%
Contains more Iron +189.7%
Contains more Calcium +113.2%
Contains more Potassium +503%
Contains more Magnesium +179.4%
Contains more Copper +542.4%
Contains more Zinc +174.7%
Contains more Phosphorus +163.5%

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
:
8
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +27.8%
Contains more Vitamin C +530%
Contains more Vitamin E +40%
Contains more Vitamin B1 +375.3%
Contains more Vitamin B2 +182.7%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +717.2%
Contains more Vitamin K +107.4%
Contains more Folate +458.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +27.8%
Contains more Vitamin C +530%
Contains more Vitamin E +40%
Contains more Vitamin B1 +375.3%
Contains more Vitamin B2 +182.7%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +717.2%
Contains more Vitamin K +107.4%
Contains more Folate +458.5%

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 Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Black gram Bean Opinion
Calories 105kcal 347kcal Bean
Protein 7.54g 21.42g Bean
Fats 0.55g 1.23g Bean
Vitamin C 1mg 6.3mg Bean
Net carbs 11.94g 47.05g Bean
Carbs 18.34g 62.55g Bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.75mg 5.07mg Bean
Calcium 53mg 113mg Bean
Potassium 231mg 1393mg Bean
Magnesium 63mg 176mg Bean
Sugar 2.01g 2.11g Black gram
Fiber 6.4g 15.5g Bean
Copper 0.139mg 0.893mg Bean
Zinc 0.83mg 2.28mg Bean
Starch g 34.17g Bean
Phosphorus 156mg 411mg Bean
Sodium 7mg 12mg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.21mg Bean
Vitamin D 0µg 0µg
Vitamin B1 0.15mg 0.713mg Bean
Vitamin B2 0.075mg 0.212mg Bean
Vitamin B3 1.5mg 1.174mg Black gram
Vitamin B5 0.433mg 0.785mg Bean
Vitamin B6 0.058mg 0.474mg Bean
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 5.6µg Bean
Folate 94µg 525µg Bean
Trans Fat 0g 0g
Saturated Fat 0.038g 0.235g Black gram
Monounsaturated Fat 0.029g 0.229g Bean
Polyunsaturated fat 0.359g 0.407g Bean
Tryptophan 0.078mg 0.237mg Bean
Threonine 0.262mg 0.81mg Bean
Isoleucine 0.385mg 0.871mg Bean
Leucine 0.625mg 1.558mg Bean
Lysine 0.5mg 1.356mg Bean
Methionine 0.11mg 0.259mg Bean
Phenylalanine 0.44mg 1.095mg Bean
Valine 0.423mg 0.998mg Bean
Histidine 0.211mg 0.556mg Bean
Fructose g 0g Bean

Which food is preferable for your diet?

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

People also compare

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
17
Black gram
70
Bean
Mineral Summary Score
35
Black gram
126
Bean

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
45%
Black gram
129%
Bean
Carbohydrates
18%
Black gram
63%
Bean
Fats
3%
Black gram
6%
Bean

Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.197g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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)

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/172427/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.