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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.
Black gram
Black gram
5
:
5
Bean
Bean
Contains more Iron +503.4%
Contains more Magnesium +96.9%
Contains more Phosphorus +50%
Contains more Potassium +28.1%
Contains less Sodium -85.7%
Contains more Zinc +68.7%
Contains more Copper +48.2%
Contains more Selenium +80%
Equal in Calcium - 50
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +503.4%
Contains more Magnesium +96.9%
Contains more Phosphorus +50%
Contains more Potassium +28.1%
Contains less Sodium -85.7%
Contains more Zinc +68.7%
Contains more Copper +48.2%
Contains more Selenium +80%
Equal in Calcium - 50

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.
Black gram
Black gram
5
:
3
Bean
Bean
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +248.8%
Contains more Folate +291.7%
Contains more Vitamin K +237.5%
Contains more Vitamin A +241.9%
Contains more Vitamin C +210%
Contains more Vitamin B6 +124.1%
Equal in Vitamin E - 0.15
Equal in Vitamin B1 - 0.15
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +248.8%
Contains more Folate +291.7%
Contains more Vitamin K +237.5%
Contains more Vitamin A +241.9%
Contains more Vitamin C +210%
Contains more Vitamin B6 +124.1%
Equal in Vitamin E - 0.15
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Bean
Bean
Contains more Protein +57.1%
Contains more Fats +37.5%
Contains more Carbs +11.7%
Contains more Other +61.3%
Equal in Water - 72.6
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Bean
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 Protein +57.1%
Contains more Fats +37.5%
Contains more Carbs +11.7%
Contains more Other +61.3%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Bean
Bean
Contains less Saturated Fat -63.1%
Contains more Polyunsaturated fat +108.7%
Contains more Monounsaturated Fat +20.7%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -63.1%
Contains more Polyunsaturated fat +108.7%
Contains more Monounsaturated 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
Net carbs 11.94g 14.99g Bean
Protein 7.54g 4.8g Black gram
Fats 0.55g 0.4g Black gram
Carbs 18.34g 20.49g Bean
Calories 105kcal 105kcal
Sugar 2.01g 7.78g Black gram
Fiber 6.4g 5.5g Black gram
Calcium 53mg 50mg Black gram
Iron 1.75mg 0.29mg Black gram
Magnesium 63mg 32mg Black gram
Phosphorus 156mg 104mg Black gram
Potassium 231mg 296mg Bean
Sodium 7mg 1mg Bean
Zinc 0.83mg 1.4mg Bean
Copper 0.139mg 0.206mg Bean
Manganese 0.412mg Black gram
Selenium 2.5µg 4.5µg Bean
Vitamin A 31IU 106IU Bean
Vitamin A RAE 2µg 5µg Bean
Vitamin E 0.15mg 0.15mg
Vitamin C 1mg 3.1mg 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
Folate 94µg 24µg Black gram
Vitamin K 2.7µg 0.8µg 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
Saturated Fat 0.038g 0.103g Black gram
Monounsaturated Fat 0.029g 0.035g Bean
Polyunsaturated fat 0.359g 0.172g Black gram

Which food is preferable for your diet?

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