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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 main differences between green beans and black gram?

  • Green beans have less copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, potassium, and vitamin B6 than black gram.
  • Black gram's daily need coverage for copper is 103% higher.
  • Green beans have a lower glycemic index than black gram.

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

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +1383.3%
Contains more CalciumCalcium +213.6%
Contains more PotassiumPotassium +573.3%
Contains more IronIron +1064.6%
Contains more CopperCopper +1621.1%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +1206.9%
Contains more ManganeseManganese +435.8%
Contains more SeleniumSelenium +4000%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +268.9%
Contains more Vitamin B2Vitamin B2 +161.9%
Contains more Vitamin B3Vitamin B3 +135.7%
Contains more Vitamin B5Vitamin B5 +1124.3%
Contains more Vitamin B6Vitamin B6 +401.8%
Contains more FolateFolate +554.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Black gram DV% diff.
Copper 0.057mg 0.981mg 103%
Iron 0.65mg 7.57mg 87%
Fiber 3.2g 18.3g 60%
Magnesium 18mg 267mg 59%
Manganese 0.285mg 1.527mg 54%
Phosphorus 29mg 379mg 50%
Protein 1.89g 25.21g 47%
Folate 33µg 216µg 46%
Vitamin K 47.9µg 40%
Zinc 0.25mg 3.35mg 28%
Potassium 146mg 983mg 25%
Vitamin B1 0.074mg 0.273mg 17%
Vitamin B6 0.056mg 0.281mg 17%
Carbs 7.88g 58.99g 17%
Vitamin B5 0.074mg 0.906mg 17%
Selenium 0.2µg 8.2µg 15%
Calories 35kcal 341kcal 15%
Vitamin B2 0.097mg 0.254mg 12%
Vitamin C 9.7mg 0mg 11%
Calcium 44mg 138mg 9%
Polyunsaturated fat 0.145g 1.071g 6%
Vitamin B3 0.614mg 1.447mg 5%
Vitamin E 0.46mg 3%
Choline 16.9mg 3%
Vitamin A 32µg 1µg 3%
Sodium 1mg 38mg 2%
Fats 0.28g 1.64g 2%
Net carbs 4.68g 40.69g N/A
Sugar 3.63g N/A
Saturated fat 0.064g 0.114g 0%
Monounsaturated fat 0.011g 0.085g 0%
Tryptophan 0.02mg 0.263mg 0%
Threonine 0.082mg 0.875mg 0%
Isoleucine 0.069mg 1.287mg 0%
Leucine 0.116mg 2.089mg 0%
Lysine 0.091mg 1.674mg 0%
Methionine 0.023mg 0.367mg 0%
Phenylalanine 0.069mg 1.473mg 0%
Valine 0.093mg 1.416mg 0%
Histidine 0.035mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +726.1%
Contains more ProteinProtein +1233.9%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +648.6%
Contains more OtherOther +360.3%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -43.9%
Contains more Mono. FatMonounsaturated fat +672.7%
Contains more Poly. FatPolyunsaturated fat +638.6%

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/174259/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.