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  6. White beans vs. Black gram

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.

Infographic

White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 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%
~equal in Magnesium ~63mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Black gram 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 less Sat. FatSaturated fat -58.2%
Contains more Poly. FatPolyunsaturated fat +136.2%
~equal in Monounsaturated fat ~0.029g

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.