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  6. Black gram vs. Green bean raw

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

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A recap on the differences between black gram and green bean raw

  • Green bean raw has less copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, potassium, and vitamin B1.
  • Black gram covers your daily copper needs 101% more than green bean raw.
  • Green bean raw contains 14 times less zinc than black gram. Black gram contains 3.35mg of zinc, while green bean raw contains 0.24mg.
  • The glycemic index of black gram is higher.

Food varieties used in this article are Mungo beans, mature seeds, raw and Beans, snap, green, raw.

Infographic

Black gram vs Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +273%
Contains more PotassiumPotassium +365.9%
Contains more IronIron +635%
Contains more CopperCopper +1321.7%
Contains more ZincZinc +1295.8%
Contains more PhosphorusPhosphorus +897.4%
Contains more ManganeseManganese +606.9%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -84.2%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +232.9%
Contains more Vitamin B2Vitamin B2 +144.2%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more Vitamin B5Vitamin B5 +302.7%
Contains more Vitamin B6Vitamin B6 +99.3%
Contains more FolateFolate +554.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Green bean raw DV% diff.
Copper 0.981mg 0.069mg 101%
Iron 7.57mg 1.03mg 82%
Fiber 18.3g 2.7g 62%
Magnesium 267mg 25mg 58%
Manganese 1.527mg 0.216mg 57%
Phosphorus 379mg 38mg 49%
Protein 25.21g 1.83g 47%
Folate 216µg 33µg 46%
Vitamin K 43µg 36%
Zinc 3.35mg 0.24mg 28%
Potassium 983mg 211mg 23%
Carbs 58.99g 6.97g 17%
Calories 341kcal 31kcal 16%
Vitamin B1 0.273mg 0.082mg 16%
Selenium 8.2µg 0.6µg 14%
Vitamin C 0mg 12.2mg 14%
Vitamin B5 0.906mg 0.225mg 14%
Vitamin B2 0.254mg 0.104mg 12%
Vitamin B6 0.281mg 0.141mg 11%
Calcium 138mg 37mg 10%
Polyunsaturated fat 1.071g 0.113g 6%
Vitamin A 1µg 35µg 4%
Vitamin B3 1.447mg 0.734mg 4%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Fats 1.64g 0.22g 2%
Fructose 1.39g 2%
Sodium 38mg 6mg 1%
Net carbs 40.69g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Saturated fat 0.114g 0.05g 0%
Monounsaturated fat 0.085g 0.01g 0%
Tryptophan 0.263mg 0.019mg 0%
Threonine 0.875mg 0.079mg 0%
Isoleucine 1.287mg 0.066mg 0%
Leucine 2.089mg 0.112mg 0%
Lysine 1.674mg 0.088mg 0%
Methionine 0.367mg 0.022mg 0%
Phenylalanine 1.473mg 0.067mg 0%
Valine 1.416mg 0.09mg 0%
Histidine 0.706mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1277.6%
Contains more FatsFats +645.5%
Contains more CarbsCarbs +746.3%
Contains more OtherOther +409.1%
Contains more WaterWater +736.3%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +750%
Contains more Poly. FatPolyunsaturated fat +847.8%
Contains less Sat. FatSaturated fat -56.1%

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