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

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Differences between Black gram and Kidney beans raw

  • Black gram contains less Copper, Iron, Folate, Fiber, Phosphorus, Potassium, Vitamin B1, Manganese, Vitamin B6, and Magnesium than Kidney beans raw.
  • Kidney beans raw's daily need coverage for Copper is 91% higher.

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

Infographic

Black gram vs Kidney beans raw 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.
Contains less Sodium -70.8%
Contains more Calcium +169.8%
Contains more Iron +368.6%
Contains more Magnesium +122.2%
Contains more Phosphorus +160.9%
Contains more Potassium +508.7%
Contains more Zinc +236.1%
Contains more Copper +589.2%
Contains more Manganese +147.8%
Contains more Selenium +28%
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 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains less Sodium -70.8%
Contains more Calcium +169.8%
Contains more Iron +368.6%
Contains more Magnesium +122.2%
Contains more Phosphorus +160.9%
Contains more Potassium +508.7%
Contains more Zinc +236.1%
Contains more Copper +589.2%
Contains more Manganese +147.8%
Contains more Selenium +28%

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 +46.7%
Contains more Vitamin C +350%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +80.1%
Contains more Vitamin B6 +584.5%
Contains more Folate +319.1%
Contains more Vitamin K +603.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +46.7%
Contains more Vitamin C +350%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B5 +80.1%
Contains more Vitamin B6 +584.5%
Contains more Folate +319.1%
Contains more Vitamin K +603.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +517.1%
Contains more Protein +212.7%
Contains more Fats +50.9%
Contains more Carbs +227.2%
Contains more Other +261.3%
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Water +517.1%
Contains more Protein +212.7%
Contains more Fats +50.9%
Contains more Carbs +227.2%
Contains more Other +261.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +120.7%
Contains more Polyunsaturated fat +27.3%
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +120.7%
Contains more Polyunsaturated fat +27.3%

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

All nutrients comparison - raw data values

Nutrient Black gram Kidney beans raw Opinion
Net carbs 11.94g 35.11g Kidney beans raw
Protein 7.54g 23.58g Kidney beans raw
Fats 0.55g 0.83g Kidney beans raw
Carbs 18.34g 60.01g Kidney beans raw
Calories 105kcal 333kcal Kidney beans raw
Sugar 2.01g 2.23g Black gram
Fiber 6.4g 24.9g Kidney beans raw
Calcium 53mg 143mg Kidney beans raw
Iron 1.75mg 8.2mg Kidney beans raw
Magnesium 63mg 140mg Kidney beans raw
Phosphorus 156mg 407mg Kidney beans raw
Potassium 231mg 1406mg Kidney beans raw
Sodium 7mg 24mg Black gram
Zinc 0.83mg 2.79mg Kidney beans raw
Copper 0.139mg 0.958mg Kidney beans raw
Manganese 0.412mg 1.021mg Kidney beans raw
Selenium 2.5µg 3.2µg Kidney beans raw
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.22mg Kidney beans raw
Vitamin C 1mg 4.5mg Kidney beans raw
Vitamin B1 0.15mg 0.529mg Kidney beans raw
Vitamin B2 0.075mg 0.219mg Kidney beans raw
Vitamin B3 1.5mg 2.06mg Kidney beans raw
Vitamin B5 0.433mg 0.78mg Kidney beans raw
Vitamin B6 0.058mg 0.397mg Kidney beans raw
Folate 94µg 394µg Kidney beans raw
Vitamin K 2.7µg 19µg Kidney beans raw
Tryptophan 0.078mg 0.279mg Kidney beans raw
Threonine 0.262mg 0.992mg Kidney beans raw
Isoleucine 0.385mg 1.041mg Kidney beans raw
Leucine 0.625mg 1.882mg Kidney beans raw
Lysine 0.5mg 1.618mg Kidney beans raw
Methionine 0.11mg 0.355mg Kidney beans raw
Phenylalanine 0.44mg 1.275mg Kidney beans raw
Valine 0.423mg 1.233mg Kidney beans raw
Histidine 0.211mg 0.656mg Kidney beans raw
Saturated Fat 0.038g 0.12g Black gram
Monounsaturated Fat 0.029g 0.064g Kidney beans raw
Polyunsaturated fat 0.359g 0.457g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
Minerals Daily Need Coverage Score
35%
Black gram
130%
Kidney beans raw

Comparison summary

Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 21)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.082g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - 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.