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Black gram vs Baked beans - In-Depth Nutrition Comparison

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How are Black gram and Baked beans different?

  • Black gram is higher in Folate, Manganese, Vitamin B3, Phosphorus, and Vitamin B5, however Baked beans are richer in Selenium.
  • Daily need coverage for Sodium from Baked beans is 18% higher.
  • Black gram contains 4 times more Vitamin B3 than Baked beans. While Black gram contains 1.5mg of Vitamin B3, Baked beans contain only 0.408mg.
  • Black gram has less Saturated Fat.

Mungo beans, mature seeds, cooked, boiled, without salt and Beans, baked, home prepared are the varieties used in this article.

Infographic

Black gram vs Baked 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
4
:
4
Baked beans
Baked beans
Contains more Magnesium +46.5%
Contains more Phosphorus +43.1%
Contains less Sodium -98.3%
Contains more Zinc +13.7%
Contains more Calcium +15.1%
Contains more Iron +13.7%
Contains more Potassium +55%
Contains more Copper +14.4%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Magnesium +46.5%
Contains more Phosphorus +43.1%
Contains less Sodium -98.3%
Contains more Zinc +13.7%
Contains more Calcium +15.1%
Contains more Iron +13.7%
Contains more Potassium +55%
Contains more Copper +14.4%

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
Black gram
Black gram
8
:
2
Baked beans
Baked beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B2 +53.1%
Contains more Vitamin B3 +267.6%
Contains more Vitamin B5 +179.4%
Contains more Folate +95.8%
Contains more Vitamin B6 +55.2%
Equal in Vitamin C - 1.1
Equal in Vitamin B1 - 0.136
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%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B2 +53.1%
Contains more Vitamin B3 +267.6%
Contains more Vitamin B5 +179.4%
Contains more Folate +95.8%
Contains more Vitamin B6 +55.2%
Equal in Vitamin C - 1.1
Equal in Vitamin B1 - 0.136

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black gram Baked beans Opinion
Net carbs 11.94g 16.13g Baked beans
Protein 7.54g 5.54g Black gram
Fats 0.55g 5.15g Baked beans
Carbs 18.34g 21.63g Baked beans
Calories 105kcal 155kcal Baked beans
Starch g g
Fructose g g
Sugar 2.01g g Baked beans
Fiber 6.4g 5.5g Black gram
Calcium 53mg 61mg Baked beans
Iron 1.75mg 1.99mg Baked beans
Magnesium 63mg 43mg Black gram
Phosphorus 156mg 109mg Black gram
Potassium 231mg 358mg Baked beans
Sodium 7mg 422mg Black gram
Zinc 0.83mg 0.73mg Black gram
Copper 0.139mg 0.159mg Baked beans
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 1.1mg Baked beans
Vitamin B1 0.15mg 0.136mg Black gram
Vitamin B2 0.075mg 0.049mg Black gram
Vitamin B3 1.5mg 0.408mg Black gram
Vitamin B5 0.433mg 0.155mg Black gram
Vitamin B6 0.058mg 0.09mg Baked beans
Folate 94µg 48µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Black gram
Tryptophan 0.078mg 0.067mg Black gram
Threonine 0.262mg 0.228mg Black gram
Isoleucine 0.385mg 0.242mg Black gram
Leucine 0.625mg 0.428mg Black gram
Lysine 0.5mg 0.379mg Black gram
Methionine 0.11mg 0.086mg Black gram
Phenylalanine 0.44mg 0.287mg Black gram
Valine 0.423mg 0.282mg Black gram
Histidine 0.211mg 0.153mg Black gram
Cholesterol 0mg 5mg Black gram
Trans Fat 0g 0g
Saturated Fat 0.038g 1.948g Black gram
Monounsaturated Fat 0.029g 2.133g Baked beans
Polyunsaturated fat 0.359g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
10
Baked beans
Mineral Summary Score
35
Black gram
41
Baked beans

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 food.
Protein
45%
Black gram
33%
Baked beans
Carbohydrates
18%
Black gram
22%
Baked beans
Fats
3%
Black gram
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 415mg)
Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.91g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.3)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 3)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.