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Black gram vs Bean - In-Depth Nutrition Comparison

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A recap on differences between Black gram and Bean

  • Black gram has more Iron, Magnesium, Manganese, Fiber and Copper, however Bean is higher in Folate, Vitamin B1, Selenium, Vitamin B6 and Potassium.
  • Bean covers your daily Folate needs 77% more than Black gram.
  • Bean contains 2 times less Magnesium than Black gram. Black gram contains 267mg of Magnesium, while Bean contains 176mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Beans, pinto, mature seeds, raw.

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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
:
3
Bean
Contains more Iron +49.3%
Contains more Calcium +22.1%
Contains more Magnesium +51.7%
Contains more Zinc +46.9%
Contains more Potassium +41.7%
Contains less Sodium -68.4%
Equal in Copper - 0.893
Equal in Phosphorus - 411
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Iron +49.3%
Contains more Calcium +22.1%
Contains more Magnesium +51.7%
Contains more Zinc +46.9%
Contains more Potassium +41.7%
Contains less Sodium -68.4%
Equal in Copper - 0.893
Equal in Phosphorus - 411

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
:
6
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.8%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +161.2%
Contains more Vitamin B6 +68.7%
Contains more Folate +143.1%
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 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.8%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +161.2%
Contains more Vitamin B6 +68.7%
Contains more Folate +143.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Black gram
70
Bean
Mineral Summary Score
149
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 the food
Protein
151%
Black gram
129%
Bean
Carbohydrates
59%
Black gram
63%
Bean
Fats
8%
Black gram
6%
Bean

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 2.11g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.121g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 26mg)
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 vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Bean Opinion
Calories 341 347 Bean
Protein 25.21 21.42 Black gram
Fats 1.64 1.23 Black gram
Vitamin C 0 6.3 Bean
Carbs 58.99 62.55 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 5.07 Black gram
Calcium 138 113 Black gram
Potassium 983 1393 Bean
Magnesium 267 176 Black gram
Sugars 2.11 Black gram
Fiber 18.3 15.5 Black gram
Copper 0.981 0.893 Black gram
Zinc 3.35 2.28 Black gram
Starch 34.17 Bean
Phosphorus 379 411 Bean
Sodium 38 12 Bean
Vitamin A 23 0 Black gram
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.273 0.713 Bean
Vitamin B2 0.254 0.212 Black gram
Vitamin B3 1.447 1.174 Black gram
Vitamin B5 0.906 0.785 Black gram
Vitamin B6 0.281 0.474 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 216 525 Bean
Trans Fat 0 0
Saturated Fat 0.114 0.235 Black gram
Monounsaturated Fat 0.085 0.229 Bean
Polyunsaturated fat 1.071 0.407 Black gram
Tryptophan 0.263 0.237 Black gram
Threonine 0.875 0.81 Black gram
Isoleucine 1.287 0.871 Black gram
Leucine 2.089 1.558 Black gram
Lysine 1.674 1.356 Black gram
Methionine 0.367 0.259 Black gram
Phenylalanine 1.473 1.095 Black gram
Valine 1.416 0.998 Black gram
Histidine 0.706 0.556 Black gram
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.