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  6. Green bean raw vs. Black gram

Green bean raw vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between green bean raw and black gram?

  • Green bean raw is richer in vitamin K, vitamin A, and vitamin C, yet black gram is richer in phosphorus, folate, fiber, magnesium, iron, manganese, and copper.
  • Green bean raw's daily need coverage for vitamin K is 34% higher.
  • Green bean raw has 22 times more vitamin A than black gram. Green bean raw has 690IU of vitamin A, while black gram has 31IU.
  • Green bean raw has a lower glycemic index than black gram.

We used Beans, snap, green, raw and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +152%
Contains more CalciumCalcium +43.2%
Contains more IronIron +69.9%
Contains more CopperCopper +101.4%
Contains more ZincZinc +245.8%
Contains more PhosphorusPhosphorus +310.5%
Contains more ManganeseManganese +90.7%
Contains more SeleniumSelenium +316.7%
~equal in Potassium ~231mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 CVitamin C +1120%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin EVitamin E +173.3%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more Vitamin KVitamin K +1492.6%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more FolateFolate +184.8%
Contains more CholineCholine +93.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Black gram DV% diff.
Vitamin K 43µg 2.7µg 34%
Phosphorus 38mg 156mg 17%
Folate 33µg 94µg 15%
Fiber 2.7g 6.4g 15%
Vitamin C 12.2mg 1mg 12%
Protein 1.83g 7.54g 11%
Magnesium 25mg 63mg 9%
Iron 1.03mg 1.75mg 9%
Manganese 0.216mg 0.412mg 9%
Copper 0.069mg 0.139mg 8%
Vitamin B1 0.082mg 0.15mg 6%
Vitamin B6 0.141mg 0.058mg 6%
Vitamin B3 0.734mg 1.5mg 5%
Zinc 0.24mg 0.83mg 5%
Vitamin A 35µg 2µg 4%
Vitamin B5 0.225mg 0.433mg 4%
Calories 31kcal 105kcal 4%
Carbs 6.97g 18.34g 4%
Selenium 0.6µg 2.5µg 3%
Choline 15.3mg 29.6mg 3%
Fructose 1.39g 2%
Polyunsaturated fat 0.113g 0.359g 2%
Vitamin B2 0.104mg 0.075mg 2%
Calcium 37mg 53mg 2%
Vitamin E 0.41mg 0.15mg 2%
Potassium 211mg 231mg 1%
Fats 0.22g 0.55g 1%
Net carbs 4.27g 11.94g N/A
Sugar 3.26g 2.01g N/A
Starch 0.88g 0%
Sodium 6mg 7mg 0%
Saturated fat 0.05g 0.038g 0%
Monounsaturated fat 0.01g 0.029g 0%
Tryptophan 0.019mg 0.078mg 0%
Threonine 0.079mg 0.262mg 0%
Isoleucine 0.066mg 0.385mg 0%
Leucine 0.112mg 0.625mg 0%
Lysine 0.088mg 0.5mg 0%
Methionine 0.022mg 0.11mg 0%
Phenylalanine 0.067mg 0.44mg 0%
Valine 0.09mg 0.423mg 0%
Histidine 0.034mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 WaterWater +24.6%
Contains more ProteinProtein +312%
Contains more FatsFats +150%
Contains more CarbsCarbs +163.1%
Contains more OtherOther +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -24%
Contains more Mono. FatMonounsaturated fat +190%
Contains more Poly. FatPolyunsaturated fat +217.7%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.