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  6. Black gram vs. Bean

Black gram vs. Bean — In-Depth Nutrition Comparison

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Summary of differences between Black gram and Bean

  • Black gram has more Iron, Folate, Phosphorus, Magnesium, and Vitamin B3, however, Bean is higher in Copper, Vitamin B6, and Zinc.
  • Black gram covers your daily need of Iron 18% more than Bean.
  • Black gram has 4 times more Folate than Bean. While Black gram has 94µg of Folate, Bean has only 24µg.

These are the specific foods used in this comparison Mungo beans, mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added.

Infographic

Black gram vs Bean 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Bean
Bean
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +96.9%
Contains more IronIron +503.4%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +28.1%
Contains more CopperCopper +48.2%
Contains more ZincZinc +68.7%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +80%
~equal in Calcium ~50mg

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 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Bean
Bean
3
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +248.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +237.5%
Contains more FolateFolate +291.7%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin AVitamin A +241.9%
Contains more Vitamin B6Vitamin B6 +124.1%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +57.1%
Contains more FatsFats +37.5%
Contains more CarbsCarbs +11.7%
Contains more OtherOther +61.3%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated Fat -63.1%
Contains more Poly. FatPolyunsaturated fat +108.7%
Contains more Mono. FatMonounsaturated Fat +20.7%

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 Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Bean Opinion
Calories 105kcal 105kcal
Protein 7.54g 4.8g Black gram
Fats 0.55g 0.4g Black gram
Vitamin C 1mg 3.1mg Bean
Net carbs 11.94g 14.99g Bean
Carbs 18.34g 20.49g Bean
Magnesium 63mg 32mg Black gram
Calcium 53mg 50mg Black gram
Potassium 231mg 296mg Bean
Iron 1.75mg 0.29mg Black gram
Sugar 2.01g 7.78g Black gram
Fiber 6.4g 5.5g Black gram
Copper 0.139mg 0.206mg Bean
Zinc 0.83mg 1.4mg Bean
Phosphorus 156mg 104mg Black gram
Sodium 7mg 1mg Bean
Vitamin A 31IU 106IU Bean
Vitamin A 2µg 5µg Bean
Vitamin E 0.15mg 0.15mg
Manganese 0.412mg Black gram
Selenium 2.5µg 4.5µg Bean
Vitamin B1 0.15mg 0.15mg
Vitamin B2 0.075mg 0.06mg Black gram
Vitamin B3 1.5mg 0.43mg Black gram
Vitamin B5 0.433mg Black gram
Vitamin B6 0.058mg 0.13mg Bean
Vitamin K 2.7µg 0.8µg Black gram
Folate 94µg 24µg Black gram
Choline 29.6mg 30.8mg Bean
Saturated Fat 0.038g 0.103g Black gram
Monounsaturated Fat 0.029g 0.035g Bean
Polyunsaturated fat 0.359g 0.172g Black gram
Tryptophan 0.078mg Black gram
Threonine 0.262mg Black gram
Isoleucine 0.385mg Black gram
Leucine 0.625mg Black gram
Lysine 0.5mg Black gram
Methionine 0.11mg Black gram
Phenylalanine 0.44mg Black gram
Valine 0.423mg Black gram
Histidine 0.211mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Bean
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Black gram
11%
Bean
Minerals Daily Need Coverage Score
35%
Black gram
25%
Bean

Comparison summary

Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.065g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 10)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/172427/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.