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  6. Black gram vs. Green beans

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

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What are the main differences between black gram and green beans?

  • 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.
  • Black gram has 15 times more magnesium than green beans. Black gram has 267mg of magnesium, while green beans have 18mg.
  • Green beans have a lower glycemic index than black gram.

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

Infographic

Black gram vs Green beans 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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%
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%
Contains less SodiumSodium -97.4%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1233.9%
Contains more FatsFats +485.7%
Contains more CarbsCarbs +648.6%
Contains more OtherOther +360.3%
Contains more WaterWater +726.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +672.7%
Contains more Poly. FatPolyunsaturated fat +638.6%
Contains less Sat. FatSaturated fat -43.9%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.