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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.

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% 0.18% 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% 1.9% 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 +933.3%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French beans Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price 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 French beans Black gram Opinion
Calories 129kcal 105kcal French beans
Protein 7.05g 7.54g Black gram
Fats 0.76g 0.55g French beans
Vitamin C 1.2mg 1mg French beans
Net carbs 14.62g 11.94g French beans
Carbs 24.02g 18.34g French beans
Magnesium 56mg 63mg Black gram
Calcium 63mg 53mg French beans
Potassium 370mg 231mg French beans
Iron 1.08mg 1.75mg Black gram
Sugar 2.01g French beans
Fiber 9.4g 6.4g French beans
Copper 0.115mg 0.139mg Black gram
Zinc 0.64mg 0.83mg Black gram
Phosphorus 102mg 156mg Black gram
Sodium 6mg 7mg French beans
Vitamin A 3IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.15mg Black gram
Manganese 0.382mg 0.412mg Black gram
Selenium 1.2µg 2.5µg Black gram
Vitamin B1 0.13mg 0.15mg Black gram
Vitamin B2 0.062mg 0.075mg Black gram
Vitamin B3 0.546mg 1.5mg Black gram
Vitamin B5 0.222mg 0.433mg Black gram
Vitamin B6 0.105mg 0.058mg French beans
Vitamin K 2.7µg Black gram
Folate 75µg 94µg Black gram
Choline 29.6mg Black gram
Saturated Fat 0.083g 0.038g Black gram
Monounsaturated Fat 0.052g 0.029g French beans
Polyunsaturated fat 0.453g 0.359g French beans
Tryptophan 0.083mg 0.078mg French beans
Threonine 0.297mg 0.262mg French beans
Isoleucine 0.311mg 0.385mg Black gram
Leucine 0.563mg 0.625mg Black gram
Lysine 0.484mg 0.5mg Black gram
Methionine 0.106mg 0.11mg Black gram
Phenylalanine 0.381mg 0.44mg Black gram
Valine 0.369mg 0.423mg Black gram
Histidine 0.196mg 0.211mg Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
French beans
17%
Black gram
Minerals Daily Need Coverage Score
29%
French beans
35%
Black gram

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 23)
Which food is cheaper?
French beans
French beans is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.045g)
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

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.