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Black gram vs Navy bean - In-Depth Nutrition Comparison

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How are Black gram and Navy bean different?

  • Black gram is higher in Iron, Copper, Manganese, Phosphorus, Magnesium, Zinc, Folate, Potassium and Selenium, however Navy bean is richer in Vitamin C.
  • Daily need coverage for Iron from Black gram is 71% higher.
  • Black gram contains 14 times more Selenium than Navy bean. While Black gram contains 8.2µg of Selenium, Navy bean contains only 0.6µg.

Mungo beans, mature seeds, raw and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

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Black gram vs Navy 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
:
Contains more Iron +292.2%
Contains more Calcium +820%
Contains more Potassium +220.2%
Contains more Magnesium +164.4%
Contains more Copper +175.6%
Contains more Zinc +276.4%
Contains more Phosphorus +279%
Contains less Sodium -65.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +292.2%
Contains more Calcium +820%
Contains more Potassium +220.2%
Contains more Magnesium +164.4%
Contains more Copper +175.6%
Contains more Zinc +276.4%
Contains more Phosphorus +279%
Contains less Sodium -65.8%

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
:
Contains more Vitamin A +475%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B6 +47.1%
Contains more Folate +63.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.9%
Equal in Vitamin B5 - 0.825
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin A +475%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B6 +47.1%
Contains more Folate +63.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.9%
Equal in Vitamin B5 - 0.825

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
35
Navy bean
Mineral Summary Score
149
Black gram
45
Navy 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
37%
Navy bean
Carbohydrates
59%
Black gram
13%
Navy bean
Fats
8%
Black gram
3%
Navy 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 Navy bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Navy 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?
Navy bean
Navy bean contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 4)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

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 Navy bean Opinion
Calories 341 67 Black gram
Protein 25.21 6.15 Black gram
Fats 1.64 0.7 Black gram
Vitamin C 0 18.8 Navy bean
Carbs 58.99 13.05 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 1.93 Black gram
Calcium 138 15 Black gram
Potassium 983 307 Black gram
Magnesium 267 101 Black gram
Sugars
Fiber 18.3 Black gram
Copper 0.981 0.356 Black gram
Zinc 3.35 0.89 Black gram
Starch
Phosphorus 379 100 Black gram
Sodium 38 13 Navy bean
Vitamin A 23 4 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.39 Navy bean
Vitamin B2 0.254 0.215 Black gram
Vitamin B3 1.447 1.22 Black gram
Vitamin B5 0.906 0.825 Black gram
Vitamin B6 0.281 0.191 Black gram
Vitamin B12 0 0
Vitamin K
Folate 216 132 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.085 Navy bean
Monounsaturated Fat 0.085 0.052 Black gram
Polyunsaturated fat 1.071 0.407 Black gram
Tryptophan 0.263 0.064 Black gram
Threonine 0.875 0.258 Black gram
Isoleucine 1.287 0.273 Black gram
Leucine 2.089 0.442 Black gram
Lysine 1.674 0.35 Black gram
Methionine 0.367 0.064 Black gram
Phenylalanine 1.473 0.31 Black gram
Valine 1.416 0.316 Black gram
Histidine 0.706 0.172 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately 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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.