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  6. Black gram vs. Navy beans

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

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Important differences between black gram and navy beans

  • Black gram has more vitamin B3; however, navy beans have more fiber, folate, copper, iron, vitamin B1, and vitamin B6.
  • Navy beans' daily need coverage for fiber is 16% more.
  • Black gram has 2 times more vitamin B3 than navy beans. Black gram has 1.5mg of vitamin B3, while navy beans have 0.649mg.

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

Infographic

Black gram vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +18.9%
Contains more CalciumCalcium +30.2%
Contains more PotassiumPotassium +68.4%
Contains more IronIron +34.9%
Contains more CopperCopper +51.1%
Contains more ZincZinc +24.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +27.9%
Contains more SeleniumSelenium +16%
~equal in Phosphorus ~144mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +131.1%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin KVitamin K +350%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B6Vitamin B6 +137.9%
Contains more FolateFolate +48.9%
Contains more CholineCholine +51%
~equal in Vitamin C ~0.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Navy beans DV% diff.
Fiber 6.4g 10.5g 16%
Folate 94µg 140µg 12%
Iron 1.75mg 2.36mg 8%
Copper 0.139mg 0.21mg 8%
Vitamin B1 0.15mg 0.237mg 7%
Starch 15.4g 6%
Vitamin B6 0.058mg 0.138mg 6%
Potassium 231mg 389mg 5%
Vitamin B3 1.5mg 0.649mg 5%
Manganese 0.412mg 0.527mg 5%
Choline 29.6mg 44.7mg 3%
Carbs 18.34g 26.05g 3%
Vitamin B5 0.433mg 0.266mg 3%
Vitamin K 2.7µg 0.6µg 2%
Calories 105kcal 140kcal 2%
Phosphorus 156mg 144mg 2%
Calcium 53mg 69mg 2%
Zinc 0.83mg 1.03mg 2%
Magnesium 63mg 53mg 2%
Polyunsaturated fat 0.359g 0.49g 1%
Vitamin E 0.15mg 0.01mg 1%
Selenium 2.5µg 2.9µg 1%
Protein 7.54g 8.23g 1%
Vitamin B2 0.075mg 0.066mg 1%
Fats 0.55g 0.62g 0%
Vitamin C 1mg 0.9mg 0%
Net carbs 11.94g 15.55g N/A
Sugar 2.01g 0.37g N/A
Sodium 7mg 0mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.038g 0.098g 0%
Monounsaturated fat 0.029g 0.142g 0%
Tryptophan 0.078mg 0.1mg 0%
Threonine 0.262mg 0.289mg 0%
Isoleucine 0.385mg 0.387mg 0%
Leucine 0.625mg 0.7mg 0%
Lysine 0.5mg 0.52mg 0%
Methionine 0.11mg 0.111mg 0%
Phenylalanine 0.44mg 0.471mg 0%
Valine 0.423mg 0.504mg 0%
Histidine 0.211mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more WaterWater +13.6%
Contains more FatsFats +12.7%
Contains more CarbsCarbs +42%
Contains more OtherOther +21.7%
~equal in Protein ~8.23g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Mono. FatMonounsaturated fat +389.7%
Contains more Poly. FatPolyunsaturated fat +36.5%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.