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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 main differences between Refried beans and Black gram?

  • Refried beans have less Copper, Iron, Fiber, Magnesium, Manganese, Folate, Phosphorus, Zinc, Potassium, and Vitamin B1 than Black gram.
  • Black gram's daily need coverage for Copper is 95% higher.

We used Refried beans, canned, traditional style (includes USDA commodity) and Mungo beans, mature seeds, raw types in this comparison.

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.
Refried beans
Refried beans
0
:
10
Black gram
Black gram
Contains more Calcium +375.9%
Contains more Iron +425.7%
Contains more Magnesium +662.9%
Contains more Phosphorus +312%
Contains more Potassium +208.2%
Contains less Sodium -89.7%
Contains more Zinc +477.6%
Contains more Copper +660.5%
Contains more Manganese +428.4%
Contains more Selenium +41.4%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Calcium +375.9%
Contains more Iron +425.7%
Contains more Magnesium +662.9%
Contains more Phosphorus +312%
Contains more Potassium +208.2%
Contains less Sodium -89.7%
Contains more Zinc +477.6%
Contains more Copper +660.5%
Contains more Manganese +428.4%
Contains more Selenium +41.4%

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
Refried beans
3
:
7
Black gram
Black gram
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +259.2%
Contains more Vitamin B2 +221.5%
Contains more Vitamin B3 +294.3%
Contains more Vitamin B5 +379.4%
Contains more Vitamin B6 +172.8%
Contains more Folate +1863.6%
Refried beans
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +259.2%
Contains more Vitamin B2 +221.5%
Contains more Vitamin B3 +294.3%
Contains more Vitamin B5 +379.4%
Contains more Vitamin B6 +172.8%
Contains more Folate +1863.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
2
:
3
Black gram
Black gram
Contains more Fats +22.6%
Contains more Water +619.9%
Contains more Protein +406.2%
Contains more Carbs +335.4%
Contains more Other +96.5%
Refried beans
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
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Fats +22.6%
Contains more Water +619.9%
Contains more Protein +406.2%
Contains more Carbs +335.4%
Contains more Other +96.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +607.1%
Contains less Saturated Fat -81.9%
Contains more Polyunsaturated fat +97.2%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +607.1%
Contains less Saturated Fat -81.9%
Contains more Polyunsaturated fat +97.2%

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 Glycemic Index ok
Lower in price ok
Lower in Sugar 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 40.69g Black gram
Protein 4.98g 25.21g Black gram
Fats 2.01g 1.64g Refried beans
Carbs 13.55g 58.99g Black gram
Calories 90kcal 341kcal Black gram
Starch 7.43g Refried beans
Sugar 0.54g Black gram
Fiber 3.7g 18.3g Black gram
Calcium 29mg 138mg Black gram
Iron 1.44mg 7.57mg Black gram
Magnesium 35mg 267mg Black gram
Phosphorus 92mg 379mg Black gram
Potassium 319mg 983mg Black gram
Sodium 370mg 38mg Black gram
Zinc 0.58mg 3.35mg Black gram
Copper 0.129mg 0.981mg Black gram
Manganese 0.289mg 1.527mg Black gram
Selenium 5.8µg 8.2µg Black gram
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.09mg Refried beans
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.273mg Black gram
Vitamin B2 0.079mg 0.254mg Black gram
Vitamin B3 0.367mg 1.447mg Black gram
Vitamin B5 0.189mg 0.906mg Black gram
Vitamin B6 0.103mg 0.281mg Black gram
Folate 11µg 216µg Black gram
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg 0.263mg Black gram
Threonine 0.231mg 0.875mg Black gram
Isoleucine 0.242mg 1.287mg Black gram
Leucine 0.438mg 2.089mg Black gram
Lysine 0.377mg 1.674mg Black gram
Methionine 0.083mg 0.367mg Black gram
Phenylalanine 0.297mg 1.473mg Black gram
Valine 0.287mg 1.416mg Black gram
Histidine 153mg 0.706mg Refried beans
Trans Fat 0.016g 0g Black gram
Saturated Fat 0.631g 0.114g Black gram
Monounsaturated Fat 0.601g 0.085g Refried beans
Polyunsaturated fat 0.543g 1.071g Black gram
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g 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

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
36%
Black gram
Minerals Daily Need Coverage Score
33%
Refried beans
143%
Black gram

Comparison summary

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 is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 332mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.517g)
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/174259/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.