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Black gram vs Yardlong bean - In-Depth Nutrition Comparison

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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 +1510.6%
Contains more Calcium +176%
Contains more Potassium +309.6%
Contains more Magnesium +506.8%
Contains more Copper +1943.8%
Contains more Zinc +805.4%
Contains more Phosphorus +542.4%
Contains less Sodium -89.5%
Contains more Iron +1510.6%
Contains more Calcium +176%
Contains more Potassium +309.6%
Contains more Magnesium +506.8%
Contains more Copper +1943.8%
Contains more Zinc +805.4%
Contains more Phosphorus +542.4%
Contains less Sodium -89.5%

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 B1 +155.1%
Contains more Vitamin B2 +130.9%
Contains more Vitamin B3 +252.9%
Contains more Vitamin B5 +1547.3%
Contains more Vitamin B6 +1070.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +3660.9%
Contains more Vitamin B1 +155.1%
Contains more Vitamin B2 +130.9%
Contains more Vitamin B3 +252.9%
Contains more Vitamin B5 +1547.3%
Contains more Vitamin B6 +1070.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +3660.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
17
Yardlong bean
Mineral Summary Score
98
Black gram
14
Yardlong bean

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 the food
Protein
151%
Black gram
17%
Yardlong bean
Carbohydrates
59%
Black gram
8%
Yardlong bean
Fats
8%
Black gram
2%
Yardlong bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Yardlong bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Black gram Yardlong bean
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 contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Yardlong bean
Yardlong bean is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Yardlong bean Opinion
Calories 341 47 Black gram
Protein 25.21 2.8 Black gram
Fats 1.64 0.4 Black gram
Vitamin C 0 18.8 Yardlong bean
Carbs 58.99 8.35 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 0.47 Black gram
Calcium 138 50 Black gram
Potassium 983 240 Black gram
Magnesium 267 44 Black gram
Sugars
Fiber 18.3 Black gram
Copper 0.981 0.048 Black gram
Zinc 3.35 0.37 Black gram
Starch
Phosphorus 379 59 Black gram
Sodium 38 4 Yardlong bean
Vitamin A 23 865 Yardlong bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.107 Black gram
Vitamin B2 0.254 0.11 Black gram
Vitamin B3 1.447 0.41 Black gram
Vitamin B5 0.906 0.055 Black gram
Vitamin B6 0.281 0.024 Black gram
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.114 0.105 Yardlong bean
Monounsaturated Fat 0.085 0.036 Black gram
Polyunsaturated fat 1.071 0.169 Black gram
Tryptophan 0.263 0.032 Black gram
Threonine 0.875 0.104 Black gram
Isoleucine 1.287 0.15 Black gram
Leucine 2.089 0.2 Black gram
Lysine 1.674 0.184 Black gram
Methionine 0.367 0.04 Black gram
Phenylalanine 1.473 0.154 Black gram
Valine 1.416 0.162 Black gram
Histidine 0.706 0.09 Black gram
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.