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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.

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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 Iron +425.7%
Contains more Calcium +375.9%
Contains more Potassium +208.2%
Contains more Magnesium +662.9%
Contains more Copper +660.5%
Contains more Zinc +477.6%
Contains more Phosphorus +312%
Contains less Sodium -89.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Iron +425.7%
Contains more Calcium +375.9%
Contains more Potassium +208.2%
Contains more Magnesium +662.9%
Contains more Copper +660.5%
Contains more Zinc +477.6%
Contains more Phosphorus +312%
Contains less Sodium -89.7%

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 +∞%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
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%

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
36
Black gram
Mineral Summary Score
33
Refried beans
149
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
151%
Black gram
Carbohydrates
14%
Refried beans
59%
Black gram
Fats
9%
Refried beans
8%
Black gram

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 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

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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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)

All nutrients comparison - raw data values

Nutrient Refried beans Black gram Opinion
Calories 90 341 Black gram
Protein 4.98 25.21 Black gram
Fats 2.01 1.64 Refried beans
Vitamin C 6 0 Refried beans
Carbs 13.55 58.99 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 7.57 Black gram
Calcium 29 138 Black gram
Potassium 319 983 Black gram
Magnesium 35 267 Black gram
Sugar 0.54 Black gram
Fiber 3.7 18.3 Black gram
Copper 0.129 0.981 Black gram
Zinc 0.58 3.35 Black gram
Starch 7.43 Refried beans
Phosphorus 92 379 Black gram
Sodium 370 38 Black gram
Vitamin A 0 23 Black gram
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.076 0.273 Black gram
Vitamin B2 0.079 0.254 Black gram
Vitamin B3 0.367 1.447 Black gram
Vitamin B5 0.189 0.906 Black gram
Vitamin B6 0.103 0.281 Black gram
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 11 216 Black gram
Trans Fat 0.016 0 Black gram
Saturated Fat 0.631 0.114 Black gram
Monounsaturated Fat 0.601 0.085 Refried beans
Polyunsaturated fat 0.543 1.071 Black gram
Tryptophan 0.065 0.263 Black gram
Threonine 0.231 0.875 Black gram
Isoleucine 0.242 1.287 Black gram
Leucine 0.438 2.089 Black gram
Lysine 0.377 1.674 Black gram
Methionine 0.083 0.367 Black gram
Phenylalanine 0.297 1.473 Black gram
Valine 0.287 1.416 Black gram
Histidine 153 0.706 Refried beans
Fructose 0 Refried beans

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/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.