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  6. French beans vs. Black gram

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

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What are the differences between french beans and black gram?

  • French beans is higher in fiber, yet black gram is higher in iron, phosphorus, and vitamin B3.
  • French beans's daily need coverage for fiber is 12% more.
  • French beans has 2 times more potassium than black gram. While french beans has 370mg of potassium, black gram has only 231mg.
  • The glycemic index of french beans is lower.

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

Infographic

French beans vs Black gram 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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%
Contains more CalciumCalcium +18.9%
Contains more PotassiumPotassium +60.2%
Contains less SodiumSodium -14.3%
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%
~equal in Manganese ~0.412mg

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
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%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B6Vitamin B6 +81%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +25.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French beans Black gram DV% diff.
Fiber 9.4g 6.4g 12%
Iron 1.08mg 1.75mg 8%
Phosphorus 102mg 156mg 8%
Vitamin B3 0.546mg 1.5mg 6%
Choline 29.6mg 5%
Folate 75µg 94µg 5%
Vitamin B5 0.222mg 0.433mg 4%
Potassium 370mg 231mg 4%
Vitamin B6 0.105mg 0.058mg 4%
Copper 0.115mg 0.139mg 3%
Zinc 0.64mg 0.83mg 2%
Vitamin B1 0.13mg 0.15mg 2%
Selenium 1.2µg 2.5µg 2%
Vitamin K 2.7µg 2%
Magnesium 56mg 63mg 2%
Carbs 24.02g 18.34g 2%
Polyunsaturated fat 0.453g 0.359g 1%
Vitamin B2 0.062mg 0.075mg 1%
Protein 7.05g 7.54g 1%
Calories 129kcal 105kcal 1%
Manganese 0.382mg 0.412mg 1%
Calcium 63mg 53mg 1%
Vitamin E 0.15mg 1%
Fats 0.76g 0.55g 0%
Vitamin C 1.2mg 1mg 0%
Net carbs 14.62g 11.94g N/A
Sugar 2.01g N/A
Sodium 6mg 7mg 0%
Vitamin A 0µg 2µg 0%
Saturated fat 0.083g 0.038g 0%
Monounsaturated fat 0.052g 0.029g 0%
Tryptophan 0.083mg 0.078mg 0%
Threonine 0.297mg 0.262mg 0%
Isoleucine 0.311mg 0.385mg 0%
Leucine 0.563mg 0.625mg 0%
Lysine 0.484mg 0.5mg 0%
Methionine 0.106mg 0.11mg 0%
Phenylalanine 0.381mg 0.44mg 0%
Valine 0.369mg 0.423mg 0%
Histidine 0.196mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more FatsFats +38.2%
Contains more CarbsCarbs +31%
Contains more OtherOther +50.9%
~equal in Protein ~7.54g
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +79.3%
Contains more Poly. FatPolyunsaturated fat +26.2%
Contains less Sat. FatSaturated fat -54.2%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.