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 has more Fiber, Folate, Copper, Iron, Vitamin B1, and Vitamin B6.
- Navy beans's 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 has 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
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
Saturated Fat:
Sat. Fat
0.038 g
Monounsaturated Fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 105kcal | 140kcal |
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| Protein | 7.54g | 8.23g |
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| Fats | 0.55g | 0.62g |
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| Vitamin C | 1mg | 0.9mg |
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| Net carbs | 11.94g | 15.55g |
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| Carbs | 18.34g | 26.05g |
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| Magnesium | 63mg | 53mg |
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| Calcium | 53mg | 69mg |
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| Potassium | 231mg | 389mg |
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| Iron | 1.75mg | 2.36mg |
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| Sugar | 2.01g | 0.37g |
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| Fiber | 6.4g | 10.5g |
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| Copper | 0.139mg | 0.21mg |
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| Zinc | 0.83mg | 1.03mg |
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| Starch | 15.4g |
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| Phosphorus | 156mg | 144mg |
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| Sodium | 7mg | 0mg |
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| Vitamin A | 31IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.15mg | 0.01mg |
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| Manganese | 0.412mg | 0.527mg |
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| Selenium | 2.5µg | 2.9µg |
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| Vitamin B1 | 0.15mg | 0.237mg |
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| Vitamin B2 | 0.075mg | 0.066mg |
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| Vitamin B3 | 1.5mg | 0.649mg |
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| Vitamin B5 | 0.433mg | 0.266mg |
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| Vitamin B6 | 0.058mg | 0.138mg |
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| Vitamin K | 2.7µg | 0.6µg |
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| Folate | 94µg | 140µg |
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| Choline | 29.6mg | 44.7mg |
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| Saturated Fat | 0.038g | 0.098g |
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| Monounsaturated Fat | 0.029g | 0.142g |
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| Polyunsaturated fat | 0.359g | 0.49g |
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| Tryptophan | 0.078mg | 0.1mg |
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| Threonine | 0.262mg | 0.289mg |
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| Isoleucine | 0.385mg | 0.387mg |
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| Leucine | 0.625mg | 0.7mg |
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| Lysine | 0.5mg | 0.52mg |
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| Methionine | 0.11mg | 0.111mg |
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| Phenylalanine | 0.44mg | 0.471mg |
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| Valine | 0.423mg | 0.504mg |
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| Histidine | 0.211mg | 0.206mg |
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| Omega-3 - ALA | 0.177g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
35%
43%
Comparison summary
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Navy beans is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Navy beans is lower in glycemic index (difference - 4)
Which food is cheaper?
Navy beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Navy beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram is lower in Saturated Fat (difference - 0.06g)
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.