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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.

Infographic

Refried beans vs Black gram infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +38.1%
Contains more Calcium +82.8%
Contains more Iron +21.5%
Contains more Magnesium +80%
Contains more Phosphorus +69.6%
Contains less Sodium -98.1%
Contains more Zinc +43.1%
Equal in Copper - 0.139
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Potassium +38.1%
Contains more Calcium +82.8%
Contains more Iron +21.5%
Contains more Magnesium +80%
Contains more Phosphorus +69.6%
Contains less Sodium -98.1%
Contains more Zinc +43.1%
Equal in Copper - 0.139

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +500%
Contains more Vitamin B6 +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B5 +129.1%
Contains more Folate +754.5%
Contains more Vitamin K +28.6%
Equal in Vitamin B2 - 0.075
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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%
Contains more Vitamin C +500%
Contains more Vitamin B6 +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B5 +129.1%
Contains more Folate +754.5%
Contains more Vitamin K +28.6%
Equal in Vitamin B2 - 0.075

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Black gram
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium 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 Refried beans Black gram Opinion
Net carbs 9.85g 11.94g Black gram
Protein 4.98g 7.54g Black gram
Fats 2.01g 0.55g Refried beans
Carbs 13.55g 18.34g Black gram
Calories 90kcal 105kcal Black gram
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 2.01g Refried beans
Fiber 3.7g 6.4g Black gram
Calcium 29mg 53mg Black gram
Iron 1.44mg 1.75mg Black gram
Magnesium 35mg 63mg Black gram
Phosphorus 92mg 156mg Black gram
Potassium 319mg 231mg Refried beans
Sodium 370mg 7mg Black gram
Zinc 0.58mg 0.83mg Black gram
Copper 0.129mg 0.139mg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin E 0.09mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 1mg Refried beans
Vitamin B1 0.076mg 0.15mg Black gram
Vitamin B2 0.079mg 0.075mg Refried beans
Vitamin B3 0.367mg 1.5mg Black gram
Vitamin B5 0.189mg 0.433mg Black gram
Vitamin B6 0.103mg 0.058mg Refried beans
Folate 11µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 2.7µg Black gram
Tryptophan 0.065mg 0.078mg Black gram
Threonine 0.231mg 0.262mg Black gram
Isoleucine 0.242mg 0.385mg Black gram
Leucine 0.438mg 0.625mg Black gram
Lysine 0.377mg 0.5mg Black gram
Methionine 0.083mg 0.11mg Black gram
Phenylalanine 0.297mg 0.44mg Black gram
Valine 0.287mg 0.423mg Black gram
Histidine 153mg 0.211mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g 0g Black gram
Saturated Fat 0.631g 0.038g Black gram
Monounsaturated Fat 0.601g 0.029g Refried beans
Polyunsaturated fat 0.543g 0.359g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
17
Black gram
Mineral Summary Score
33
Refried beans
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
45%
Black gram
Carbohydrates
14%
Refried beans
18%
Black gram
Fats
9%
Refried beans
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.47g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 5)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.593g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.