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  6. Refried beans vs. Black gram

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
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +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.
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +265.5%
Contains more OtherOther +61.3%
Contains more ProteinProtein +51.4%
Contains more CarbsCarbs +35.4%
~equal in Water ~72.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 +1972.4%
Contains more Poly. FatPolyunsaturated fat +51.3%
Contains less Sat. FatSaturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 90kcal 105kcal Black gram
Protein 4.98g 7.54g Black gram
Fats 2.01g 0.55g Refried beans
Vitamin C 6mg 1mg Refried beans
Net carbs 9.85g 11.94g Black gram
Carbs 13.55g 18.34g Black gram
Magnesium 35mg 63mg Black gram
Calcium 29mg 53mg Black gram
Potassium 319mg 231mg Refried beans
Iron 1.44mg 1.75mg Black gram
Sugar 0.54g 2.01g Refried beans
Fiber 3.7g 6.4g Black gram
Copper 0.129mg 0.139mg Black gram
Zinc 0.58mg 0.83mg Black gram
Starch 7.43g Refried beans
Phosphorus 92mg 156mg Black gram
Sodium 370mg 7mg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.09mg 0.15mg Black gram
Manganese 0.289mg 0.412mg Black gram
Selenium 5.8µg 2.5µg 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
Vitamin K 2.1µg 2.7µg Black gram
Folate 11µg 94µg Black gram
Trans Fat 0.016g 0g Black gram
Choline 21.2mg 29.6mg 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
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
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried 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
10%
Refried beans
17%
Black gram
Minerals Daily Need Coverage Score
33%
Refried beans
35%
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

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. 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.