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Black gram vs Kidney bean - In-Depth Nutrition Comparison

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Significant differences between Black gram and Kidney bean

  • Black gram has more Magnesium, Manganese, Selenium and Zinc, however Kidney bean is richer in Folate, Fiber, Vitamin B1, Potassium, Vitamin B6 and Iron.
  • Kidney bean covers your daily Folate needs 45% more than Black gram.
  • Kidney bean has 3 times less Selenium than Black gram. Black gram has 8.2µg of Selenium, while Kidney bean has 3.2µg.

Specific food types used in this comparison are Mungo beans, mature seeds, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Black gram vs Kidney 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
Black gram
Black gram
3
:
5
Kidney bean
Kidney bean
Contains more Magnesium +90.7%
Contains more Zinc +20.1%
Contains more Potassium +43%
Contains less Sodium -36.8%
Equal in Iron - 8.2
Equal in Calcium - 143
Equal in Copper - 0.958
Equal in Phosphorus - 407
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Magnesium +90.7%
Contains more Zinc +20.1%
Contains more Potassium +43%
Contains less Sodium -36.8%
Equal in Iron - 8.2
Equal in Calcium - 143
Equal in Copper - 0.958
Equal in Phosphorus - 407

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
3
:
7
Kidney bean
Kidney bean
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16%
Contains more Vitamin B5 +16.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +41.3%
Contains more Folate +82.4%
Black gram
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%
Kidney bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +16%
Contains more Vitamin B5 +16.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B3 +42.4%
Contains more Vitamin B6 +41.3%
Contains more Folate +82.4%

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
60
Kidney bean
Mineral Summary Score
149
Black gram
143
Kidney 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
141%
Kidney bean
Carbohydrates
59%
Black gram
60%
Kidney bean
Fats
8%
Black gram
4%
Kidney 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 Kidney bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Kidney 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 Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.3)
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 2.23g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Kidney bean Opinion
Calories 341 333 Black gram
Protein 25.21 23.58 Black gram
Fats 1.64 0.83 Black gram
Vitamin C 0 4.5 Kidney bean
Carbs 58.99 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 8.2 Kidney bean
Calcium 138 143 Kidney bean
Potassium 983 1406 Kidney bean
Magnesium 267 140 Black gram
Sugars 2.23 Black gram
Fiber 18.3 24.9 Kidney bean
Copper 0.981 0.958 Black gram
Zinc 3.35 2.79 Black gram
Starch
Phosphorus 379 407 Kidney bean
Sodium 38 24 Kidney bean
Vitamin A 23 0 Black gram
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.273 0.529 Kidney bean
Vitamin B2 0.254 0.219 Black gram
Vitamin B3 1.447 2.06 Kidney bean
Vitamin B5 0.906 0.78 Black gram
Vitamin B6 0.281 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 216 394 Kidney bean
Trans Fat 0 0
Saturated Fat 0.114 0.12 Black gram
Monounsaturated Fat 0.085 0.064 Black gram
Polyunsaturated fat 1.071 0.457 Black gram
Tryptophan 0.263 0.279 Kidney bean
Threonine 0.875 0.992 Kidney bean
Isoleucine 1.287 1.041 Black gram
Leucine 2.089 1.882 Black gram
Lysine 1.674 1.618 Black gram
Methionine 0.367 0.355 Black gram
Phenylalanine 1.473 1.275 Black gram
Valine 1.416 1.233 Black gram
Histidine 0.706 0.656 Black gram
Fructose

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 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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.