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  6. Black gram vs. Kidney beans

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.
  • Black gram has a higher glycemic index than kidney beans.

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +51.4%
Contains more PhosphorusPhosphorus +13%
Contains more SeleniumSelenium +127.3%
Contains more PotassiumPotassium +75.3%
Contains more IronIron +26.9%
Contains more CopperCopper +55.4%
Contains more ZincZinc +20.5%
Contains less SodiumSodium -85.7%
~equal in Manganese ~0.43mg

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%
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin B3Vitamin B3 +159.5%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +38.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.5mg

All nutrients comparison - raw data values

Nutrient Black gram Kidney beans DV% diff.
Copper 0.139mg 0.216mg 9%
Folate 94µg 130µg 9%
Iron 1.75mg 2.22mg 6%
Vitamin B3 1.5mg 0.578mg 6%
Potassium 231mg 405mg 5%
Vitamin K 2.7µg 8.4µg 5%
Vitamin B6 0.058mg 0.12mg 5%
Magnesium 63mg 42mg 5%
Vitamin B5 0.433mg 0.22mg 4%
Phosphorus 156mg 138mg 3%
Selenium 2.5µg 1.1µg 3%
Zinc 0.83mg 1mg 2%
Protein 7.54g 8.67g 2%
Calcium 53mg 35mg 2%
Polyunsaturated fat 0.359g 0.278g 1%
Vitamin B2 0.075mg 0.058mg 1%
Calories 105kcal 127kcal 1%
Vitamin B1 0.15mg 0.16mg 1%
Carbs 18.34g 22.8g 1%
Manganese 0.412mg 0.43mg 1%
Vitamin E 0.15mg 0.03mg 1%
Fats 0.55g 0.5g 0%
Vitamin C 1mg 1.2mg 0%
Net carbs 11.94g 16.4g N/A
Sugar 2.01g 0.32g N/A
Fiber 6.4g 6.4g 0%
Sodium 7mg 1mg 0%
Vitamin A 2µg 0µg 0%
Choline 29.6mg 30.5mg 0%
Saturated fat 0.038g 0.073g 0%
Monounsaturated fat 0.029g 0.039g 0%
Tryptophan 0.078mg 0.104mg 0%
Threonine 0.262mg 0.319mg 0%
Isoleucine 0.385mg 0.41mg 0%
Leucine 0.625mg 0.736mg 0%
Lysine 0.5mg 0.607mg 0%
Methionine 0.11mg 0.113mg 0%
Phenylalanine 0.44mg 0.511mg 0%
Valine 0.423mg 0.5mg 0%
Histidine 0.211mg 0.238mg 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
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 ProteinProtein +15%
Contains more CarbsCarbs +24.3%
~equal in Fats ~0.5g
~equal in Water ~66.94g
~equal in Other ~1.09g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains less Sat. FatSaturated fat -47.9%
Contains more Poly. FatPolyunsaturated fat +29.1%
Contains more Mono. FatMonounsaturated fat +34.5%

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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. 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.