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

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What are the differences between refried beans and black gram?

Refried beans are higher in selenium and vitamin C, yet black gram is higher in folate, fiber, phosphorus, vitamin B3, magnesium, vitamin B1, and manganese.
Black gram's daily need coverage for folate is 21% more.
Refried beans have 53 times more sodium than black gram. While refried beans have 370mg of sodium, black gram has only 7mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

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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.

Refried beans

Black gram

Contains more PotassiumPotassium	+38.1%
Contains more SeleniumSelenium	+132%

Contains more MagnesiumMagnesium	+80%
Contains more CalciumCalcium	+82.8%
Contains more IronIron	+21.5%
Contains more ZincZinc	+43.1%
Contains more PhosphorusPhosphorus	+69.6%
Contains less SodiumSodium	-98.1%
Contains more ManganeseManganese	+42.6%

~equal in Copper ~0.139mg

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.

Refried beans

Black gram

Contains more Vitamin CVitamin C	+500%
Contains more Vitamin B6Vitamin B6	+77.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin B1Vitamin B1	+97.4%
Contains more Vitamin B3Vitamin B3	+308.7%
Contains more Vitamin B5Vitamin B5	+129.1%
Contains more Vitamin KVitamin K	+28.6%
Contains more FolateFolate	+754.5%
Contains more CholineCholine	+39.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.075mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Histidine	153mg	0.211mg	22%
Folate	11µg	94µg	21%
Sodium	370mg	7mg	16%
Fiber	3.7g	6.4g	11%
Phosphorus	92mg	156mg	9%
Vitamin B3	0.367mg	1.5mg	7%
Magnesium	35mg	63mg	7%
Vitamin C	6mg	1mg	6%
Vitamin B1	0.076mg	0.15mg	6%
Selenium	5.8µg	2.5µg	6%
Protein	4.98g	7.54g	5%
Manganese	0.289mg	0.412mg	5%
Vitamin B5	0.189mg	0.433mg	5%
Iron	1.44mg	1.75mg	4%
Starch	7.43g		3%
Vitamin B6	0.103mg	0.058mg	3%
Saturated fat	0.631g	0.038g	3%
Potassium	319mg	231mg	3%
Zinc	0.58mg	0.83mg	2%
Choline	21.2mg	29.6mg	2%
Calcium	29mg	53mg	2%
Carbs	13.55g	18.34g	2%
Fats	2.01g	0.55g	2%
Polyunsaturated fat	0.543g	0.359g	1%
Monounsaturated fat	0.601g	0.029g	1%
Calories	90kcal	105kcal	1%
Vitamin K	2.1µg	2.7µg	1%
Copper	0.129mg	0.139mg	1%
Net carbs	9.85g	11.94g	N/A
Sugar	0.54g	2.01g	N/A
Vitamin E	0.09mg	0.15mg	0%
Vitamin A	0µg	2µg	0%
Vitamin B2	0.079mg	0.075mg	0%
Trans fat	0.016g	0g	N/A
Tryptophan	0.065mg	0.078mg	0%
Threonine	0.231mg	0.262mg	0%
Isoleucine	0.242mg	0.385mg	0%
Leucine	0.438mg	0.625mg	0%
Lysine	0.377mg	0.5mg	0%
Methionine	0.083mg	0.11mg	0%
Phenylalanine	0.297mg	0.44mg	0%
Valine	0.287mg	0.423mg	0%
Omega-3 - ALA	0.169g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	0.36g		N/A