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Black gram vs. Kidney beans — In-Depth Nutrition Comparison

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Important differences between Black gram and Kidney beans

  • Black gram has more Vitamin B3, however, Kidney beans has more Folate, Copper, Iron, and Potassium.
  • Black gram has 6 times more Sugar than Kidney beans. Black gram has 2.01g of Sugar, while Kidney beans has 0.32g.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs Kidney beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +51.4%
Contains more Magnesium +50%
Contains more Phosphorus +13%
Contains more Selenium +127.3%
Contains more Iron +26.9%
Contains more Potassium +75.3%
Contains less Sodium -85.7%
Contains more Zinc +20.5%
Contains more Copper +55.4%
Equal in Manganese - 0.43
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +51.4%
Contains more Magnesium +50%
Contains more Phosphorus +13%
Contains more Selenium +127.3%
Contains more Iron +26.9%
Contains more Potassium +75.3%
Contains less Sodium -85.7%
Contains more Zinc +20.5%
Contains more Copper +55.4%
Equal in Manganese - 0.43

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +159.5%
Contains more Vitamin B5 +96.8%
Contains more Vitamin C +20%
Contains more Vitamin B6 +106.9%
Contains more Folate +38.3%
Contains more Vitamin K +211.1%
Equal in Vitamin B1 - 0.16
Equal in Choline - 30.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 17% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 17% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +159.5%
Contains more Vitamin B5 +96.8%
Contains more Vitamin C +20%
Contains more Vitamin B6 +106.9%
Contains more Folate +38.3%
Contains more Vitamin K +211.1%
Equal in Vitamin B1 - 0.16
Equal in Choline - 30.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15%
Contains more Carbs +24.3%
Equal in Fats - 0.5
Equal in Water - 66.94
Equal in Other - 1.09
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +15%
Contains more Carbs +24.3%
Equal in Fats - 0.5
Equal in Water - 66.94
Equal in Other - 1.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.9%
Contains more Polyunsaturated fat +29.1%
Contains more Monounsaturated Fat +34.5%
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains less Saturated Fat -47.9%
Contains more Polyunsaturated fat +29.1%
Contains more Monounsaturated Fat +34.5%

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 Kidney beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Kidney beans Opinion
Net carbs 11.94g 16.4g Kidney beans
Protein 7.54g 8.67g Kidney beans
Fats 0.55g 0.5g Black gram
Carbs 18.34g 22.8g Kidney beans
Calories 105kcal 127kcal Kidney beans
Sugar 2.01g 0.32g Kidney beans
Fiber 6.4g 6.4g
Calcium 53mg 35mg Black gram
Iron 1.75mg 2.22mg Kidney beans
Magnesium 63mg 42mg Black gram
Phosphorus 156mg 138mg Black gram
Potassium 231mg 405mg Kidney beans
Sodium 7mg 1mg Kidney beans
Zinc 0.83mg 1mg Kidney beans
Copper 0.139mg 0.216mg Kidney beans
Manganese 0.412mg 0.43mg Kidney beans
Selenium 2.5µg 1.1µg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.03mg Black gram
Vitamin C 1mg 1.2mg Kidney beans
Vitamin B1 0.15mg 0.16mg Kidney beans
Vitamin B2 0.075mg 0.058mg Black gram
Vitamin B3 1.5mg 0.578mg Black gram
Vitamin B5 0.433mg 0.22mg Black gram
Vitamin B6 0.058mg 0.12mg Kidney beans
Folate 94µg 130µg Kidney beans
Choline 29.6mg 30.5mg Kidney beans
Vitamin K 2.7µg 8.4µg Kidney beans
Tryptophan 0.078mg 0.104mg Kidney beans
Threonine 0.262mg 0.319mg Kidney beans
Isoleucine 0.385mg 0.41mg Kidney beans
Leucine 0.625mg 0.736mg Kidney beans
Lysine 0.5mg 0.607mg Kidney beans
Methionine 0.11mg 0.113mg Kidney beans
Phenylalanine 0.44mg 0.511mg Kidney beans
Valine 0.423mg 0.5mg Kidney beans
Histidine 0.211mg 0.238mg Kidney beans
Saturated Fat 0.038g 0.073g Black gram
Monounsaturated Fat 0.029g 0.039g Kidney beans
Polyunsaturated fat 0.359g 0.278g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
19%
Kidney beans
Minerals Daily Need Coverage Score
35%
Black gram
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.035g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.