Black gram vs. Beans — In-Depth Nutrition Comparison
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Summary of differences between black gram and beans
- Black gram has more iron, folate, phosphorus, magnesium, and vitamin B3; however, beans are higher in copper, vitamin B6, and zinc.
- Black gram covers your daily need for iron, 18% more than beans.
- Black gram has 4 times more folate than beans. While black gram has 94µg of folate, beans have 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 | +150% |
| Contains more Vitamin B6Vitamin B6 | +124.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
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
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 94µg | 24µg | 18% |
| Manganese | 0.412mg | 18% | |
| Iron | 1.75mg | 0.29mg | 18% |
| Vitamin B5 | 0.433mg | 9% | |
| Copper | 0.139mg | 0.206mg | 7% |
| Vitamin B3 | 1.5mg | 0.43mg | 7% |
| Magnesium | 63mg | 32mg | 7% |
| Phosphorus | 156mg | 104mg | 7% |
| Vitamin B6 | 0.058mg | 0.13mg | 6% |
| Protein | 7.54g | 4.8g | 5% |
| Zinc | 0.83mg | 1.4mg | 5% |
| Selenium | 2.5µg | 4.5µg | 4% |
| Fiber | 6.4g | 5.5g | 4% |
| Potassium | 231mg | 296mg | 2% |
| Vitamin C | 1mg | 3.1mg | 2% |
| Vitamin K | 2.7µg | 0.8µg | 2% |
| Polyunsaturated fat | 0.359g | 0.172g | 1% |
| Carbs | 18.34g | 20.49g | 1% |
| Vitamin B2 | 0.075mg | 0.06mg | 1% |
| Calories | 105kcal | 105kcal | 0% |
| Fats | 0.55g | 0.4g | 0% |
| Net carbs | 11.94g | 14.99g | N/A |
| Calcium | 53mg | 50mg | 0% |
| Sugar | 2.01g | 7.78g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin A | 2µg | 5µg | 0% |
| Vitamin E | 0.15mg | 0.15mg | 0% |
| Vitamin B1 | 0.15mg | 0.15mg | 0% |
| Saturated fat | 0.038g | 0.103g | 0% |
| Choline | 29.6mg | 30.8mg | 0% |
| Monounsaturated fat | 0.029g | 0.035g | 0% |
| Tryptophan | 0.078mg | 0% | |
| Threonine | 0.262mg | 0% | |
| Isoleucine | 0.385mg | 0% | |
| Leucine | 0.625mg | 0% | |
| Lysine | 0.5mg | 0% | |
| Methionine | 0.11mg | 0% | |
| Phenylalanine | 0.44mg | 0% | |
| Valine | 0.423mg | 0% | |
| Histidine | 0.211mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
35%
25%
Comparison summary
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.065g)
Which food contains less Sodium?
Beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Beans 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.