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  6. Black gram vs. Navy bean raw

Black gram vs. Navy bean raw — In-Depth Nutrition Comparison

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Significant differences between Black gram and Navy bean raw

  • Black gram has more Phosphorus, however, Navy bean raw is richer in Copper, Vitamin B1, Vitamin C, Vitamin B2, Vitamin B6, Folate, Magnesium, and Vitamin B5.
  • Navy bean raw covers your daily Copper needs 24% more than Black gram.
  • Navy bean raw has 4 times less Calcium than Black gram. Black gram has 53mg of Calcium, while Navy bean raw 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 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.
Black gram
Black gram
5
:
5
Navy bean raw
Navy bean raw
Contains more Calcium +253.3%
Contains more Phosphorus +56%
Contains less Sodium -46.2%
Contains more Selenium +316.7%
Contains more Iron +10.3%
Contains more Magnesium +60.3%
Contains more Potassium +32.9%
Contains more Copper +156.1%
Equal in Zinc - 0.89
Equal in Manganese - 0.408
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +253.3%
Contains more Phosphorus +56%
Contains less Sodium -46.2%
Contains more Selenium +316.7%
Contains more Iron +10.3%
Contains more Magnesium +60.3%
Contains more Potassium +32.9%
Contains more Copper +156.1%
Equal in Zinc - 0.89
Equal in Manganese - 0.408

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.
Black gram
Black gram
4
:
6
Navy bean raw
Navy bean raw
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%
Black gram
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%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Navy bean raw
Navy bean raw
Contains more Protein +22.6%
Contains more Carbs +40.5%
Contains more Other +11.6%
Contains more Fats +27.3%
Equal in Water - 79.15
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +22.6%
Contains more Carbs +40.5%
Contains more Other +11.6%
Contains more Fats +27.3%
Equal in Water - 79.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Navy bean raw
Navy bean raw
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +13.4%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +79.3%
Contains more Polyunsaturated fat +13.4%

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

All nutrients comparison - raw data values

Nutrient Black gram Navy bean raw Opinion
Net carbs 11.94g 13.05g Navy bean raw
Protein 7.54g 6.15g Black gram
Fats 0.55g 0.7g Navy bean raw
Carbs 18.34g 13.05g Black gram
Calories 105kcal 67kcal Black gram
Sugar 2.01g Navy bean raw
Fiber 6.4g Black gram
Calcium 53mg 15mg Black gram
Iron 1.75mg 1.93mg Navy bean raw
Magnesium 63mg 101mg Navy bean raw
Phosphorus 156mg 100mg Black gram
Potassium 231mg 307mg Navy bean raw
Sodium 7mg 13mg Black gram
Zinc 0.83mg 0.89mg Navy bean raw
Copper 0.139mg 0.356mg Navy bean raw
Manganese 0.412mg 0.408mg Black gram
Selenium 2.5µg 0.6µg Black gram
Vitamin A 31IU 4IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1mg 18.8mg Navy bean raw
Vitamin B1 0.15mg 0.39mg Navy bean raw
Vitamin B2 0.075mg 0.215mg Navy bean raw
Vitamin B3 1.5mg 1.22mg Black gram
Vitamin B5 0.433mg 0.825mg Navy bean raw
Vitamin B6 0.058mg 0.191mg Navy bean raw
Folate 94µg 132µg Navy bean raw
Vitamin K 2.7µg Black gram
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
Saturated Fat 0.038g 0.085g Black gram
Monounsaturated Fat 0.029g 0.052g Navy bean raw
Polyunsaturated fat 0.359g 0.407g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Navy bean 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
35%
Navy bean raw
Minerals Daily Need Coverage Score
35%
Black gram
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 2.01g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 4)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.2)
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 minerals?
?
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.
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

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 bean raw - 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.