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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 from 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
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
2
:
7
White beans
White beans
Contains more Phosphorus +38.1%
Contains more Selenium +92.3%
Contains more Calcium +69.8%
Contains more Iron +111.4%
Contains more Potassium +142.9%
Contains less Sodium -14.3%
Contains more Zinc +66.3%
Contains more Copper +106.5%
Contains more Manganese +54.4%
Equal in Magnesium - 63
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +38.1%
Contains more Selenium +92.3%
Contains more Calcium +69.8%
Contains more Iron +111.4%
Contains more Potassium +142.9%
Contains less Sodium -14.3%
Contains more Zinc +66.3%
Contains more Copper +106.5%
Contains more Manganese +54.4%
Equal in Magnesium - 63

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
7
:
3
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B2 +63%
Contains more Vitamin B3 +971.4%
Contains more Vitamin B5 +89.1%
Contains more Folate +16%
Contains more Vitamin E +526.7%
Contains more Vitamin B6 +60.3%
Contains more Vitamin K +29.6%
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B2 +63%
Contains more Vitamin B3 +971.4%
Contains more Vitamin B5 +89.1%
Contains more Folate +16%
Contains more Vitamin E +526.7%
Contains more Vitamin B6 +60.3%
Contains more Vitamin K +29.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
White beans
White beans
Contains more Fats +57.1%
Contains more Water +14.9%
Contains more Protein +29%
Contains more Carbs +36.8%
Contains more Other +65.1%
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
White beans
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 Fats +57.1%
Contains more Water +14.9%
Contains more Protein +29%
Contains more Carbs +36.8%
Contains more Other +65.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
White beans
White beans
Contains less Saturated Fat -58.2%
Contains more Polyunsaturated fat +136.2%
Equal in Monounsaturated Fat - 0.031
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains less Saturated Fat -58.2%
Contains more Polyunsaturated fat +136.2%
Equal in Monounsaturated Fat - 0.031

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

All nutrients comparison - raw data values

Nutrient Black gram White beans Opinion
Net carbs 11.94g 18.79g White beans
Protein 7.54g 9.73g White beans
Fats 0.55g 0.35g Black gram
Carbs 18.34g 25.09g White beans
Calories 105kcal 139kcal White beans
Sugar 2.01g 0.34g White beans
Fiber 6.4g 6.3g Black gram
Calcium 53mg 90mg White beans
Iron 1.75mg 3.7mg White beans
Magnesium 63mg 63mg
Phosphorus 156mg 113mg Black gram
Potassium 231mg 561mg White beans
Sodium 7mg 6mg White beans
Zinc 0.83mg 1.38mg White beans
Copper 0.139mg 0.287mg White beans
Manganese 0.412mg 0.636mg White beans
Selenium 2.5µg 1.3µg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.94mg White beans
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.118mg Black gram
Vitamin B2 0.075mg 0.046mg Black gram
Vitamin B3 1.5mg 0.14mg Black gram
Vitamin B5 0.433mg 0.229mg Black gram
Vitamin B6 0.058mg 0.093mg White beans
Folate 94µg 81µg Black gram
Vitamin K 2.7µg 3.5µg White beans
Tryptophan 0.078mg 0.115mg White beans
Threonine 0.262mg 0.409mg White beans
Isoleucine 0.385mg 0.429mg White beans
Leucine 0.625mg 0.776mg White beans
Lysine 0.5mg 0.668mg White beans
Methionine 0.11mg 0.146mg White beans
Phenylalanine 0.44mg 0.526mg White beans
Valine 0.423mg 0.509mg White beans
Histidine 0.211mg 0.271mg White beans
Saturated Fat 0.038g 0.091g Black gram
Monounsaturated Fat 0.029g 0.031g White beans
Polyunsaturated fat 0.359g 0.152g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
White beans
Minerals Daily Need Coverage Score
35%
Black gram
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 43)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.5)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.053g)
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. 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.