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Black gram vs Navy bean - In-Depth Nutrition Comparison

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Significant differences between Black gram and Navy bean

  • Black gram has more Phosphorus, however Navy bean is richer in Copper, Vitamin B1, Vitamin C, Vitamin B2, Vitamin B6, Folate, Magnesium, and Vitamin B5.
  • Navy bean covers your daily Copper needs 24% more than Black gram.
  • Navy bean has 4 times less Calcium than Black gram. Black gram has 53mg of Calcium, while Navy bean has 15mg.

Specific food types used in this comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Beans, navy, mature seeds, sprouted, raw.

Infographic

Black gram vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +253.3%
Contains more Phosphorus +56%
Contains less Sodium -46.2%
Contains more Iron +10.3%
Contains more Potassium +32.9%
Contains more Magnesium +60.3%
Contains more Copper +156.1%
Equal in Zinc - 0.89
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Calcium +253.3%
Contains more Phosphorus +56%
Contains less Sodium -46.2%
Contains more Iron +10.3%
Contains more Potassium +32.9%
Contains more Magnesium +60.3%
Contains more Copper +156.1%
Equal in Zinc - 0.89

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 +675%
Contains more Vitamin B3 +23%
Contains more Vitamin C +1780%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +229.3%
Contains more Folate +40.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
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 +675%
Contains more Vitamin B3 +23%
Contains more Vitamin C +1780%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +90.5%
Contains more Vitamin B6 +229.3%
Contains more Folate +40.4%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Navy bean Opinion
Calories 105kcal 67kcal Black gram
Protein 7.54g 6.15g Black gram
Fats 0.55g 0.7g Navy bean
Vitamin C 1mg 18.8mg Navy bean
Net carbs 11.94g 13.05g Navy bean
Carbs 18.34g 13.05g Black gram
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.75mg 1.93mg Navy bean
Calcium 53mg 15mg Black gram
Potassium 231mg 307mg Navy bean
Magnesium 63mg 101mg Navy bean
Sugar 2.01g g Navy bean
Fiber 6.4g g Black gram
Copper 0.139mg 0.356mg Navy bean
Zinc 0.83mg 0.89mg Navy bean
Starch g g
Phosphorus 156mg 100mg Black gram
Sodium 7mg 13mg Black gram
Vitamin A 31IU 4IU Black gram
Vitamin E 0.15mg mg Black gram
Vitamin D 0µg 0µg
Vitamin B1 0.15mg 0.39mg Navy bean
Vitamin B2 0.075mg 0.215mg Navy bean
Vitamin B3 1.5mg 1.22mg Black gram
Vitamin B5 0.433mg 0.825mg Navy bean
Vitamin B6 0.058mg 0.191mg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Black gram
Folate 94µg 132µg Navy bean
Trans Fat 0g 0g
Saturated Fat 0.038g 0.085g Black gram
Monounsaturated Fat 0.029g 0.052g Navy bean
Polyunsaturated fat 0.359g 0.407g Navy bean
Tryptophan 0.078mg 0.064mg Black gram
Threonine 0.262mg 0.258mg Black gram
Isoleucine 0.385mg 0.273mg Black gram
Leucine 0.625mg 0.442mg Black gram
Lysine 0.5mg 0.35mg Black gram
Methionine 0.11mg 0.064mg Black gram
Phenylalanine 0.44mg 0.31mg Black gram
Valine 0.423mg 0.316mg Black gram
Histidine 0.211mg 0.172mg Black gram
Fructose g g

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
35
Navy bean
Mineral Summary Score
35
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 food.
Protein
45%
Black gram
37%
Navy bean
Carbohydrates
18%
Black gram
13%
Navy bean
Fats
3%
Black gram
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 2.01g)
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?
Navy bean
Navy bean is relatively richer in minerals
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.047g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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 to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.