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  6. Black gram vs. Great northern beans

Black gram vs. Great northern beans — In-Depth Nutrition Comparison

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How are black gram and great northern beans different?

  • Black gram is higher in vitamin B3; however, great northern beans is richer in copper.
  • Daily need coverage for copper for great northern beans is 12% higher.
  • Black gram contains 2 times more vitamin B3 than great northern beans. While black gram contains 1.5mg of vitamin B3, great northern beans contains only 0.681mg.

Mungo beans, mature seeds, cooked, boiled, without salt and Beans, great northern, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Black gram vs Great northern beans 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.
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +26%
Contains more CalciumCalcium +28.3%
Contains more PotassiumPotassium +69.3%
Contains more IronIron +21.7%
Contains more CopperCopper +77.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +25.7%
Contains more SeleniumSelenium +64%
~equal in Zinc ~0.88mg
~equal in Phosphorus ~165mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B3Vitamin B3 +120.3%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +30%
Contains more Vitamin B6Vitamin B6 +101.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~102µg

All nutrients comparison - raw data values

Nutrient Black gram Great northern beans DV% diff.
Copper 0.139mg 0.247mg 12%
Iron 1.75mg 2.13mg 5%
Potassium 231mg 391mg 5%
Vitamin B3 1.5mg 0.681mg 5%
Choline 29.6mg 5%
Vitamin B6 0.058mg 0.117mg 5%
Manganese 0.412mg 0.518mg 5%
Vitamin B5 0.433mg 0.266mg 3%
Selenium 2.5µg 4.1µg 3%
Magnesium 63mg 50mg 3%
Calcium 53mg 68mg 2%
Fiber 6.4g 7g 2%
Vitamin K 2.7µg 2%
Folate 94µg 102µg 2%
Protein 7.54g 8.33g 2%
Polyunsaturated fat 0.359g 0.187g 1%
Vitamin B2 0.075mg 0.059mg 1%
Calories 105kcal 118kcal 1%
Vitamin B1 0.15mg 0.158mg 1%
Vitamin E 0.15mg 1%
Phosphorus 156mg 165mg 1%
Carbs 18.34g 21.09g 1%
Fats 0.55g 0.45g 0%
Vitamin C 1mg 1.3mg 0%
Net carbs 11.94g 14.09g N/A
Sugar 2.01g N/A
Zinc 0.83mg 0.88mg 0%
Sodium 7mg 2mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.038g 0.14g 0%
Monounsaturated fat 0.029g 0.021g 0%
Tryptophan 0.078mg 0.099mg 0%
Threonine 0.262mg 0.351mg 0%
Isoleucine 0.385mg 0.368mg 0%
Leucine 0.625mg 0.665mg 0%
Lysine 0.5mg 0.572mg 0%
Methionine 0.11mg 0.125mg 0%
Phenylalanine 0.44mg 0.451mg 0%
Valine 0.423mg 0.436mg 0%
Histidine 0.211mg 0.232mg 0%

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% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +22.2%
Contains more ProteinProtein +10.5%
Contains more CarbsCarbs +15%
~equal in Water ~69g
~equal in Other ~1.13g

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +38.1%
Contains more Poly. FatPolyunsaturated fat +92%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.