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  6. Black gram vs. Asparagus

Black gram vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between black gram and asparagus

  • Black gram has more copper, iron, fiber, magnesium, manganese, phosphorus, folate, zinc, and potassium; however, asparagus has more vitamin A.
  • Daily need coverage for copper for black gram is 88% higher.
  • Asparagus has 19 times less magnesium than black gram. Black gram has 267mg of magnesium, while asparagus has 14mg.
  • Black gram has a higher glycemic index than asparagus.

Food types used in this article are Mungo beans, mature seeds, raw and Asparagus, raw.

Infographic

Black gram vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +1807.1%
Contains more CalciumCalcium +475%
Contains more PotassiumPotassium +386.6%
Contains more IronIron +253.7%
Contains more CopperCopper +419%
Contains more ZincZinc +520.4%
Contains more PhosphorusPhosphorus +628.8%
Contains more ManganeseManganese +866.5%
Contains more SeleniumSelenium +256.5%
Contains less SodiumSodium -94.7%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +90.9%
Contains more Vitamin B2Vitamin B2 +80.1%
Contains more Vitamin B3Vitamin B3 +48%
Contains more Vitamin B5Vitamin B5 +230.7%
Contains more Vitamin B6Vitamin B6 +208.8%
Contains more FolateFolate +315.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Asparagus DV% diff.
Copper 0.981mg 0.189mg 88%
Iron 7.57mg 2.14mg 68%
Fiber 18.3g 2.1g 65%
Magnesium 267mg 14mg 60%
Manganese 1.527mg 0.158mg 60%
Phosphorus 379mg 52mg 47%
Protein 25.21g 2.2g 46%
Folate 216µg 52µg 41%
Vitamin K 41.6µg 35%
Zinc 3.35mg 0.54mg 26%
Potassium 983mg 202mg 23%
Carbs 58.99g 3.88g 18%
Calories 341kcal 20kcal 16%
Vitamin B6 0.281mg 0.091mg 15%
Vitamin B5 0.906mg 0.274mg 13%
Selenium 8.2µg 2.3µg 11%
Vitamin B1 0.273mg 0.143mg 11%
Calcium 138mg 24mg 11%
Vitamin B2 0.254mg 0.141mg 9%
Vitamin E 1.13mg 8%
Polyunsaturated fat 1.071g 0.05g 7%
Vitamin C 0mg 5.6mg 6%
Vitamin A 1µg 38µg 4%
Choline 16mg 3%
Vitamin B3 1.447mg 0.978mg 3%
Sodium 38mg 2mg 2%
Fats 1.64g 0.12g 2%
Fructose 1g 1%
Net carbs 40.69g 1.78g N/A
Sugar 1.88g N/A
Saturated fat 0.114g 0.04g 0%
Monounsaturated fat 0.085g 0g 0%
Tryptophan 0.263mg 0.027mg 0%
Threonine 0.875mg 0.084mg 0%
Isoleucine 1.287mg 0.075mg 0%
Leucine 2.089mg 0.128mg 0%
Lysine 1.674mg 0.104mg 0%
Methionine 0.367mg 0.031mg 0%
Phenylalanine 1.473mg 0.075mg 0%
Valine 1.416mg 0.115mg 0%
Histidine 0.706mg 0.049mg 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% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +1045.9%
Contains more FatsFats +1266.7%
Contains more CarbsCarbs +1420.4%
Contains more OtherOther +479.3%
Contains more WaterWater +763.1%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2042%
Contains less Sat. FatSaturated fat -64.9%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.