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  6. Black gram vs. White beans

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

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The main differences between black gram and white beans

  • Black gram has more vitamin B3 and phosphorus; however, white beans has more iron, copper, manganese, potassium, vitamin E, and zinc.
  • Daily need coverage for iron for white beans is 24% higher.
  • White beans has 11 times less vitamin B3 than black gram. Black gram has 1.5mg of vitamin B3, while white beans has 0.14mg.
  • White beans is lower in sugar.

Food types used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Black gram vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more PhosphorusPhosphorus +38.1%
Contains more SeleniumSelenium +92.3%
Contains more CalciumCalcium +69.8%
Contains more PotassiumPotassium +142.9%
Contains more IronIron +111.4%
Contains more CopperCopper +106.5%
Contains more ZincZinc +66.3%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +54.4%
~equal in Magnesium ~63mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more Vitamin B2Vitamin B2 +63%
Contains more Vitamin B3Vitamin B3 +971.4%
Contains more Vitamin B5Vitamin B5 +89.1%
Contains more FolateFolate +16%
Contains more Vitamin EVitamin E +526.7%
Contains more Vitamin B6Vitamin B6 +60.3%
Contains more Vitamin KVitamin K +29.6%
Contains more CholineCholine +18.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram White beans DV% diff.
Iron 1.75mg 3.7mg 24%
Copper 0.139mg 0.287mg 16%
Potassium 231mg 561mg 10%
Manganese 0.412mg 0.636mg 10%
Vitamin B3 1.5mg 0.14mg 9%
Phosphorus 156mg 113mg 6%
Vitamin E 0.15mg 0.94mg 5%
Zinc 0.83mg 1.38mg 5%
Vitamin B5 0.433mg 0.229mg 4%
Calcium 53mg 90mg 4%
Protein 7.54g 9.73g 4%
Vitamin B1 0.15mg 0.118mg 3%
Folate 94µg 81µg 3%
Vitamin B6 0.058mg 0.093mg 3%
Vitamin B2 0.075mg 0.046mg 2%
Selenium 2.5µg 1.3µg 2%
Calories 105kcal 139kcal 2%
Carbs 18.34g 25.09g 2%
Polyunsaturated fat 0.359g 0.152g 1%
Vitamin C 1mg 0mg 1%
Vitamin K 2.7µg 3.5µg 1%
Choline 29.6mg 35.1mg 1%
Fats 0.55g 0.35g 0%
Net carbs 11.94g 18.79g N/A
Magnesium 63mg 63mg 0%
Sugar 2.01g 0.34g N/A
Fiber 6.4g 6.3g 0%
Sodium 7mg 6mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.038g 0.091g 0%
Monounsaturated fat 0.029g 0.031g 0%
Tryptophan 0.078mg 0.115mg 0%
Threonine 0.262mg 0.409mg 0%
Isoleucine 0.385mg 0.429mg 0%
Leucine 0.625mg 0.776mg 0%
Lysine 0.5mg 0.668mg 0%
Methionine 0.11mg 0.146mg 0%
Phenylalanine 0.44mg 0.526mg 0%
Valine 0.423mg 0.509mg 0%
Histidine 0.211mg 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +57.1%
Contains more WaterWater +14.9%
Contains more ProteinProtein +29%
Contains more CarbsCarbs +36.8%
Contains more OtherOther +65.1%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated fat -58.2%
Contains more Poly. FatPolyunsaturated fat +136.2%
~equal in Monounsaturated fat ~0.031g

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.