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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 from 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% 1.9% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White beans Black gram Opinion
Calories 139kcal 105kcal White beans
Protein 9.73g 7.54g White beans
Fats 0.35g 0.55g Black gram
Vitamin C 0mg 1mg Black gram
Net carbs 18.79g 11.94g White beans
Carbs 25.09g 18.34g White beans
Magnesium 63mg 63mg
Calcium 90mg 53mg White beans
Potassium 561mg 231mg White beans
Iron 3.7mg 1.75mg White beans
Sugar 0.34g 2.01g White beans
Fiber 6.3g 6.4g Black gram
Copper 0.287mg 0.139mg White beans
Zinc 1.38mg 0.83mg White beans
Phosphorus 113mg 156mg Black gram
Sodium 6mg 7mg White beans
Vitamin A 0IU 31IU Black gram
Vitamin A 0µg 2µg Black gram
Vitamin E 0.94mg 0.15mg White beans
Manganese 0.636mg 0.412mg White beans
Selenium 1.3µg 2.5µg Black gram
Vitamin B1 0.118mg 0.15mg Black gram
Vitamin B2 0.046mg 0.075mg Black gram
Vitamin B3 0.14mg 1.5mg Black gram
Vitamin B5 0.229mg 0.433mg Black gram
Vitamin B6 0.093mg 0.058mg White beans
Vitamin K 3.5µg 2.7µg White beans
Folate 81µg 94µg Black gram
Choline 35.1mg 29.6mg White beans
Saturated Fat 0.091g 0.038g Black gram
Monounsaturated Fat 0.031g 0.029g White beans
Polyunsaturated fat 0.152g 0.359g Black gram
Tryptophan 0.115mg 0.078mg White beans
Threonine 0.409mg 0.262mg White beans
Isoleucine 0.429mg 0.385mg White beans
Leucine 0.776mg 0.625mg White beans
Lysine 0.668mg 0.5mg White beans
Methionine 0.146mg 0.11mg White beans
Phenylalanine 0.526mg 0.44mg White beans
Valine 0.509mg 0.423mg White beans
Histidine 0.271mg 0.211mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White 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
14%
White beans
17%
Black gram
Minerals Daily Need Coverage Score
53%
White beans
35%
Black gram

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 43)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.5)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
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.

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.