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  6. Black gram vs. Beans

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.

Infographic

Black gram vs Beans 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%
Beans
Beans
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Beans
Beans
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% 1.7% 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 +150%
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

All nutrients comparison - raw data values

Nutrient Black gram Beans 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%

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
Beans
Beans
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
Beans
Beans
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%

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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. Beans - 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.