White beans vs. Black gram — In-Depth Nutrition Comparison
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The main differences between white beans and black gram
- White beans has more iron, copper, manganese, potassium, vitamin E, and zinc; however, black gram has more vitamin B3 and phosphorus.
- Daily need coverage for iron for white beans is 24% higher.
- Black gram has 6 times less vitamin E than white beans. White beans has 0.94mg of vitamin E, while black gram has 0.15mg.
- White beans is lower in sugar.
Food types used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.
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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.
| Contains more CalciumCalcium | +69.8% |
| Contains more PotassiumPotassium | +142.9% |
| Contains more IronIron | +111.4% |
| Contains more CopperCopper | +106.5% |
| Contains more ZincZinc | +66.3% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +54.4% |
| Contains more PhosphorusPhosphorus | +38.1% |
| Contains more SeleniumSelenium | +92.3% |
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.
| Contains more Vitamin EVitamin E | +526.7% |
| Contains more Vitamin B6Vitamin B6 | +60.3% |
| Contains more Vitamin KVitamin K | +29.6% |
| Contains more CholineCholine | +18.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +27.1% |
| Contains more Vitamin B2Vitamin B2 | +63% |
| Contains more Vitamin B3Vitamin B3 | +971.4% |
| Contains more Vitamin B5Vitamin B5 | +89.1% |
| Contains more FolateFolate | +16% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
| Contains more ProteinProtein | +29% |
| Contains more CarbsCarbs | +36.8% |
| Contains more OtherOther | +65.1% |
| Contains more FatsFats | +57.1% |
| Contains more WaterWater | +14.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 g
| Contains less Sat. FatSaturated fat | -58.2% |
| Contains more Poly. FatPolyunsaturated fat | +136.2% |
~equal in
Monounsaturated fat
~0.029g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.7mg | 1.75mg | 24% |
| Copper | 0.287mg | 0.139mg | 16% |
| Potassium | 561mg | 231mg | 10% |
| Manganese | 0.636mg | 0.412mg | 10% |
| Vitamin B3 | 0.14mg | 1.5mg | 9% |
| Phosphorus | 113mg | 156mg | 6% |
| Vitamin E | 0.94mg | 0.15mg | 5% |
| Zinc | 1.38mg | 0.83mg | 5% |
| Vitamin B5 | 0.229mg | 0.433mg | 4% |
| Calcium | 90mg | 53mg | 4% |
| Protein | 9.73g | 7.54g | 4% |
| Vitamin B1 | 0.118mg | 0.15mg | 3% |
| Folate | 81µg | 94µg | 3% |
| Vitamin B6 | 0.093mg | 0.058mg | 3% |
| Vitamin B2 | 0.046mg | 0.075mg | 2% |
| Selenium | 1.3µg | 2.5µg | 2% |
| Calories | 139kcal | 105kcal | 2% |
| Carbs | 25.09g | 18.34g | 2% |
| Polyunsaturated fat | 0.152g | 0.359g | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Vitamin K | 3.5µg | 2.7µg | 1% |
| Choline | 35.1mg | 29.6mg | 1% |
| Fats | 0.35g | 0.55g | 0% |
| Net carbs | 18.79g | 11.94g | N/A |
| Magnesium | 63mg | 63mg | 0% |
| Sugar | 0.34g | 2.01g | N/A |
| Fiber | 6.3g | 6.4g | 0% |
| Sodium | 6mg | 7mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Saturated fat | 0.091g | 0.038g | 0% |
| Monounsaturated fat | 0.031g | 0.029g | 0% |
| Tryptophan | 0.115mg | 0.078mg | 0% |
| Threonine | 0.409mg | 0.262mg | 0% |
| Isoleucine | 0.429mg | 0.385mg | 0% |
| Leucine | 0.776mg | 0.625mg | 0% |
| Lysine | 0.668mg | 0.5mg | 0% |
| Methionine | 0.146mg | 0.11mg | 0% |
| Phenylalanine | 0.526mg | 0.44mg | 0% |
| Valine | 0.509mg | 0.423mg | 0% |
| Histidine | 0.271mg | 0.211mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
17%
Minerals Daily Need Coverage Score
53%
35%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
White beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 43)
Which food is cheaper?
White beans is cheaper (difference - $1.5)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.053g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.