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  6. Pinto beans vs. Black gram

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

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What are the differences between pinto beans and black gram?

  • Pinto beans is higher in folate, vitamin B6, fiber, copper, selenium, potassium, and vitamin E, yet black gram is higher in vitamin B3.
  • Pinto beans's daily need coverage for folate is 20% more.
  • Pinto beans has 6 times more vitamin E than black gram. While pinto beans has 0.94mg of vitamin E, black gram has only 0.15mg.
  • The amount of sugar in pinto beans is lower.

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

Infographic

Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 PotassiumPotassium +88.7%
Contains more IronIron +19.4%
Contains more CopperCopper +57.6%
Contains more ZincZinc +18.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +148%
Contains more MagnesiumMagnesium +26%
Contains more CalciumCalcium +15.2%
~equal in Phosphorus ~156mg
~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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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 EVitamin E +526.7%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B6Vitamin B6 +294.8%
Contains more Vitamin KVitamin K +29.6%
Contains more FolateFolate +83%
Contains more CholineCholine +19.3%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B3Vitamin B3 +371.7%
Contains more Vitamin B5Vitamin B5 +106.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 ProteinProtein +19.5%
Contains more FatsFats +18.2%
Contains more CarbsCarbs +43%
Contains more WaterWater +15.2%
~equal in Other ~1.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 +358.6%
Contains less Sat. FatSaturated fat -72.1%
Contains more Poly. FatPolyunsaturated fat +52.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pinto 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pinto beans Black gram DV% diff.
Folate 172µg 94µg 20%
Vitamin B6 0.229mg 0.058mg 13%
Fiber 9g 6.4g 10%
Copper 0.219mg 0.139mg 9%
Selenium 6.2µg 2.5µg 7%
Vitamin B3 0.318mg 1.5mg 7%
Potassium 436mg 231mg 6%
Starch 15.15g 6%
Vitamin E 0.94mg 0.15mg 5%
Vitamin B5 0.21mg 0.433mg 4%
Iron 2.09mg 1.75mg 4%
Vitamin B1 0.193mg 0.15mg 4%
Carbs 26.22g 18.34g 3%
Magnesium 50mg 63mg 3%
Protein 9.01g 7.54g 3%
Manganese 0.453mg 0.412mg 2%
Calories 143kcal 105kcal 2%
Polyunsaturated fat 0.235g 0.359g 1%
Phosphorus 147mg 156mg 1%
Zinc 0.98mg 0.83mg 1%
Vitamin B2 0.062mg 0.075mg 1%
Calcium 46mg 53mg 1%
Vitamin K 3.5µg 2.7µg 1%
Choline 35.3mg 29.6mg 1%
Fats 0.65g 0.55g 0%
Vitamin C 0.8mg 1mg 0%
Net carbs 17.22g 11.94g N/A
Sugar 0.34g 2.01g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 2µg 0%
Saturated fat 0.136g 0.038g 0%
Monounsaturated fat 0.133g 0.029g 0%
Tryptophan 0.108mg 0.078mg 0%
Threonine 0.331mg 0.262mg 0%
Isoleucine 0.426mg 0.385mg 0%
Leucine 0.765mg 0.625mg 0%
Lysine 0.63mg 0.5mg 0%
Methionine 0.117mg 0.11mg 0%
Phenylalanine 0.531mg 0.44mg 0%
Valine 0.519mg 0.423mg 0%
Histidine 0.247mg 0.211mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto 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
24%
Pinto beans
17%
Black gram
Minerals Daily Need Coverage Score
42%
Pinto beans
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 4)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 0.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.