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Kidney Beans vs Vigna Mungo Beans: What’s The Difference?

This article explains the key similarities and differences between kidney beans and vigna mungo beans, foods from the legumes and legume product group. Read on to learn more about the kidney beans vs vigna mungo beans comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 15, 2023.

Kidney Beans and vigna mungo beans belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare kidney beans and vigna mungo beans and help you learn more about their similarities and differences.

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.

Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

Vigna Mungo Beans

Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.

Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.

It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.

In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.

It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.

Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.

Kidney Beans vs Vigna Mungo Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing kidney beans vs vigna mungo beans.

This comparison will start by comparing the caloric value of kidney beans and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Kidney BeansVigna Mungo Beans
Energy333 kcal341 kcal
Carbs60 g59 g
Sugar2.23 g6.6 g
Fiber24.9 g18.3 g
Protein23.6 g25.2 g
Fat0.83 g1.64 g
Saturated Fat0.12 g0.114 g

Kidney Beans vs Vigna Mungo Beans Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing kidney beans vs vigna mungo beans for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 341 calories per 100 grams of vigna mungo beans.

However, both kidney beans and vigna mungo beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Kidney Beans vs Vigna Mungo Beans Protein

Legumes and most legume products, including kidney beans and vigna mungo beans, are important sources of plant-based protein.

Vigna Mungo Beans offer around 6% more protein than kidney beans.

Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while kidney beans have 23.6 grams of protein per 100 grams.

Kidney Beans vs Vigna Mungo Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in kidney beans and vigna mungo beans.

The total amount of carbohydrates is around 2% higher in kidney beans than in vigna mungo beans. They have 60 grams per 100 grams, compared to 59 grams in vigna mungo beans.

There’s less sugar in kidney beans than in vigna mungo beans, 67% precisely.

One handful of kidney beans (28 grams) contains 0.6 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.

Lastly, let’s take a look at the dietary fiber in kidney beans and vigna mungo beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, kidney beans are a better source of fiber than vigna mungo beans which kidney beans offer 5.1 grams per portion.

Kidney Beans vs Vigna Mungo Beans Fats

Like most other legumes, with the exception of lupins and peanuts, kidney beans and vigna mungo beans are low in fat.

Fats in kidney beans and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in kidney beans and vigna mungo beans:

  • Kidney Beans: 0.8 grams per 100 grams
  • Vigna Mungo Beans: 1.6 per 100 grams

Speaking of saturated fats, kidney beans and vigna mungo beans contain the same amount of saturated fats, 0.1 grams per 100 grams.

Kidney Beans vs Vigna Mungo Beans Vitamins Content

This section will discuss the vitamin content of kidney beans and vigna mungo beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Kidney Beans have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin E.

However, vigna mungo beans have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

Kidney Beans and vigna mungo beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins kidney beans and vigna mungo beans contain side by side, so you can easily compare them.

Kidney BeansVigna Mungo Beans
Vitamin A023 IU
Vitamin C4.5 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.529 mg0.273 mg
Vitamin B2 (Riboflavin)0.219 mg0.254 mg
Vitamin B3 (Niacin)2.06 mg1.45 mg
Vitamin B5 (Pantothenic acid)0.78 mg0.906 mg
Vitamin B6 (Pyroxidine)0.397 mg0.281 mg
Vitamin B9 (Folate)394 µg216 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.22 mg0.51 mg
Vitamin K19 µg9 µg

Kidney Beans vs Vigna Mungo Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the kidney beans and vigna mungo beans comparison focuses on their mineral content.

Kidney Beans are a better source of copper, magnesium, manganese, selenium, sodium, and zinc than vigna mungo beans.

On the other hand, vigna mungo beans are a higher amount of calcium, iron, phosphorus, and potassium.

Kidney Beans and vigna mungo beans contain the same amount of fluoride.

Check out the table below to learn how kidney beans and vigna mungo beans compare when it comes to mineral content.

Kidney BeansVigna Mungo Beans
Calcium143 mg138 mg
Copper0.958 mg0.981 mg
Fluoride2.2 µg2.2 µg
Iron8.2 mg7.57 mg
Magnesium140 mg267 mg
Manganese1.02 mg1.53 mg
Phosphorus407 mg379 mg
Potassium1410 mg983 mg
Selenium3.2 µg8.2 µg
Sodium24 mg38 mg
Zinc2.79 mg3.35 mg

The Final Word

Kidney Beans and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.

Both kidney beans and vigna mungo beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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