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  6. Black gram vs. French beans

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

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What are the differences between Black gram and French beans?

  • Black gram is higher in Iron, Phosphorus, and Vitamin B3, yet French beans is higher in Fiber.
  • French beans's daily need coverage for Fiber is 12% more.
  • Black gram has 3 times more Vitamin B3 than French beans. While Black gram has 1.5mg of Vitamin B3, French beans has only 0.546mg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Beans, french, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Black gram vs French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more MagnesiumMagnesium +12.5%
Contains more IronIron +62%
Contains more CopperCopper +20.9%
Contains more ZincZinc +29.7%
Contains more PhosphorusPhosphorus +52.9%
Contains more SeleniumSelenium +108.3%
Contains more CalciumCalcium +18.9%
Contains more PotassiumPotassium +60.2%
Contains less SodiumSodium -14.3%
~equal in Manganese ~0.382mg

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% 1.9% 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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B3Vitamin B3 +174.7%
Contains more Vitamin B5Vitamin B5 +95%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B6Vitamin B6 +81%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +38.2%
Contains more CarbsCarbs +31%
Contains more OtherOther +50.9%
~equal in Protein ~7.05g
~equal in Water ~66.57g

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
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains less Sat. FatSaturated Fat -54.2%
Contains more Mono. FatMonounsaturated Fat +79.3%
Contains more Poly. FatPolyunsaturated fat +26.2%

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 French beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram French beans Opinion
Calories 105kcal 129kcal French beans
Protein 7.54g 7.05g Black gram
Fats 0.55g 0.76g French beans
Vitamin C 1mg 1.2mg French beans
Net carbs 11.94g 14.62g French beans
Carbs 18.34g 24.02g French beans
Magnesium 63mg 56mg Black gram
Calcium 53mg 63mg French beans
Potassium 231mg 370mg French beans
Iron 1.75mg 1.08mg Black gram
Sugar 2.01g French beans
Fiber 6.4g 9.4g French beans
Copper 0.139mg 0.115mg Black gram
Zinc 0.83mg 0.64mg Black gram
Phosphorus 156mg 102mg Black gram
Sodium 7mg 6mg French beans
Vitamin A 31IU 3IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.412mg 0.382mg Black gram
Selenium 2.5µg 1.2µg Black gram
Vitamin B1 0.15mg 0.13mg Black gram
Vitamin B2 0.075mg 0.062mg Black gram
Vitamin B3 1.5mg 0.546mg Black gram
Vitamin B5 0.433mg 0.222mg Black gram
Vitamin B6 0.058mg 0.105mg French beans
Vitamin K 2.7µg Black gram
Folate 94µg 75µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.038g 0.083g Black gram
Monounsaturated Fat 0.029g 0.052g French beans
Polyunsaturated fat 0.359g 0.453g French beans
Tryptophan 0.078mg 0.083mg French beans
Threonine 0.262mg 0.297mg French beans
Isoleucine 0.385mg 0.311mg Black gram
Leucine 0.625mg 0.563mg Black gram
Lysine 0.5mg 0.484mg Black gram
Methionine 0.11mg 0.106mg Black gram
Phenylalanine 0.44mg 0.381mg Black gram
Valine 0.423mg 0.369mg Black gram
Histidine 0.211mg 0.196mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram French beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Black gram
12%
French beans
Minerals Daily Need Coverage Score
35%
Black gram
29%
French beans

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 23)
Which food is cheaper?
French beans
French beans is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.045g)
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)

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.