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  6. Green beans vs. Black gram

Green beans vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between green beans and black gram?

  • Green beans are higher in vitamin K, vitamin A, and vitamin C, yet black gram is higher in phosphorus, folate, iron, fiber, magnesium, copper, and vitamin B5.
  • Green beans' daily need coverage for vitamin K is 38% more.
  • Green beans have 20 times more vitamin A than black gram. While green beans have 633IU of vitamin A, black gram has only 31IU.
  • The glycemic index of green beans is lower.

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

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +20.5%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +169.2%
Contains more CopperCopper +143.9%
Contains more ZincZinc +232%
Contains more PhosphorusPhosphorus +437.9%
Contains more ManganeseManganese +44.6%
Contains more SeleniumSelenium +1150%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +870%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +206.7%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin KVitamin K +1674.1%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B3Vitamin B3 +144.3%
Contains more Vitamin B5Vitamin B5 +485.1%
Contains more FolateFolate +184.8%
Contains more CholineCholine +75.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.058mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Black gram DV% diff.
Vitamin K 47.9µg 2.7µg 38%
Phosphorus 29mg 156mg 18%
Folate 33µg 94µg 15%
Iron 0.65mg 1.75mg 14%
Fiber 3.2g 6.4g 13%
Magnesium 18mg 63mg 11%
Protein 1.89g 7.54g 11%
Vitamin C 9.7mg 1mg 10%
Copper 0.057mg 0.139mg 9%
Vitamin B5 0.074mg 0.433mg 7%
Vitamin B1 0.074mg 0.15mg 6%
Manganese 0.285mg 0.412mg 6%
Vitamin B3 0.614mg 1.5mg 6%
Zinc 0.25mg 0.83mg 5%
Selenium 0.2µg 2.5µg 4%
Calories 35kcal 105kcal 4%
Vitamin A 32µg 2µg 3%
Potassium 146mg 231mg 3%
Carbs 7.88g 18.34g 3%
Vitamin B2 0.097mg 0.075mg 2%
Choline 16.9mg 29.6mg 2%
Vitamin E 0.46mg 0.15mg 2%
Polyunsaturated fat 0.145g 0.359g 1%
Calcium 44mg 53mg 1%
Fats 0.28g 0.55g 0%
Net carbs 4.68g 11.94g N/A
Sugar 3.63g 2.01g N/A
Sodium 1mg 7mg 0%
Vitamin B6 0.056mg 0.058mg 0%
Saturated fat 0.064g 0.038g 0%
Monounsaturated fat 0.011g 0.029g 0%
Tryptophan 0.02mg 0.078mg 0%
Threonine 0.082mg 0.262mg 0%
Isoleucine 0.069mg 0.385mg 0%
Leucine 0.116mg 0.625mg 0%
Lysine 0.091mg 0.5mg 0%
Methionine 0.023mg 0.11mg 0%
Phenylalanine 0.069mg 0.44mg 0%
Valine 0.093mg 0.423mg 0%
Histidine 0.035mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +23%
Contains more ProteinProtein +298.9%
Contains more FatsFats +96.4%
Contains more CarbsCarbs +132.7%
Contains more OtherOther +45.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -40.6%
Contains more Mono. FatMonounsaturated fat +163.6%
Contains more Poly. FatPolyunsaturated fat +147.6%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.