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Black gram vs Refried beans - In-Depth Nutrition Comparison

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What are the differences between Black gram and Refried beans?

  • Black gram is higher in Folate, Fiber, Phosphorus, Vitamin B3, Magnesium, Vitamin B1, and Manganese, yet Refried beans are higher in Selenium, and Vitamin C.
  • Black gram's daily need coverage for Folate is 21% more.
  • Black gram has 4 times more Vitamin B3 than Refried beans. While Black gram has 1.5mg of Vitamin B3, Refried beans have only 0.367mg.
  • The amount of Sodium in Black gram is lower.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity) types in this article.

Infographic

Black gram vs Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +82.8%
Contains more Iron +21.5%
Contains more Magnesium +80%
Contains more Phosphorus +69.6%
Contains less Sodium -98.1%
Contains more Zinc +43.1%
Contains more Potassium +38.1%
Equal in Copper - 0.129
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +82.8%
Contains more Iron +21.5%
Contains more Magnesium +80%
Contains more Phosphorus +69.6%
Contains less Sodium -98.1%
Contains more Zinc +43.1%
Contains more Potassium +38.1%
Equal in Copper - 0.129

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B5 +129.1%
Contains more Folate +754.5%
Contains more Vitamin K +28.6%
Contains more Vitamin C +500%
Contains more Vitamin B6 +77.6%
Equal in Vitamin B2 - 0.079
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B5 +129.1%
Contains more Folate +754.5%
Contains more Vitamin K +28.6%
Contains more Vitamin C +500%
Contains more Vitamin B6 +77.6%
Equal in Vitamin B2 - 0.079

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Refried beans
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium 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 Refried beans Opinion
Net carbs 11.94g 9.85g Black gram
Protein 7.54g 4.98g Black gram
Fats 0.55g 2.01g Refried beans
Carbs 18.34g 13.55g Black gram
Calories 105kcal 90kcal Black gram
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 2.01g 0.54g Refried beans
Fiber 6.4g 3.7g Black gram
Calcium 53mg 29mg Black gram
Iron 1.75mg 1.44mg Black gram
Magnesium 63mg 35mg Black gram
Phosphorus 156mg 92mg Black gram
Potassium 231mg 319mg Refried beans
Sodium 7mg 370mg Black gram
Zinc 0.83mg 0.58mg Black gram
Copper 0.139mg 0.129mg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg 0.09mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 6mg Refried beans
Vitamin B1 0.15mg 0.076mg Black gram
Vitamin B2 0.075mg 0.079mg Refried beans
Vitamin B3 1.5mg 0.367mg Black gram
Vitamin B5 0.433mg 0.189mg Black gram
Vitamin B6 0.058mg 0.103mg Refried beans
Folate 94µg 11µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 2.1µg Black gram
Tryptophan 0.078mg 0.065mg Black gram
Threonine 0.262mg 0.231mg Black gram
Isoleucine 0.385mg 0.242mg Black gram
Leucine 0.625mg 0.438mg Black gram
Lysine 0.5mg 0.377mg Black gram
Methionine 0.11mg 0.083mg Black gram
Phenylalanine 0.44mg 0.297mg Black gram
Valine 0.423mg 0.287mg Black gram
Histidine 0.211mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0g 0.016g Black gram
Saturated Fat 0.038g 0.631g Black gram
Monounsaturated Fat 0.029g 0.601g Refried beans
Polyunsaturated fat 0.359g 0.543g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
10
Refried beans
Mineral Summary Score
35
Black gram
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
45%
Black gram
30%
Refried beans
Carbohydrates
18%
Black gram
14%
Refried beans
Fats
3%
Black gram
9%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.47g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 5)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.593g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.