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Black gram vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Important differences between Black gram and Yardlong bean (Asparagus bean)

  • Black gram has more Copper, Iron, Manganese, Magnesium, Phosphorus, Folate, Zinc, Potassium, and Vitamin B6, however Yardlong bean (Asparagus bean) has more Vitamin C.
  • Black gram's daily need coverage for Copper is 104% more.
  • Black gram has 16 times more Iron than Yardlong bean (Asparagus bean). Black gram has 7.57mg of Iron, while Yardlong bean (Asparagus bean) has 0.47mg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Yardlong bean, raw.

Infographic

Black gram vs Yardlong bean (Asparagus bean) infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1510.6%
Contains more Calcium +176%
Contains more Potassium +309.6%
Contains more Magnesium +506.8%
Contains more Copper +1943.8%
Contains more Zinc +805.4%
Contains more Phosphorus +542.4%
Contains less Sodium -89.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +1510.6%
Contains more Calcium +176%
Contains more Potassium +309.6%
Contains more Magnesium +506.8%
Contains more Copper +1943.8%
Contains more Zinc +805.4%
Contains more Phosphorus +542.4%
Contains less Sodium -89.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +155.1%
Contains more Vitamin B2 +130.9%
Contains more Vitamin B3 +252.9%
Contains more Vitamin B5 +1547.3%
Contains more Vitamin B6 +1070.8%
Contains more Folate +248.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +3660.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +155.1%
Contains more Vitamin B2 +130.9%
Contains more Vitamin B3 +252.9%
Contains more Vitamin B5 +1547.3%
Contains more Vitamin B6 +1070.8%
Contains more Folate +248.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +3660.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
149
Black gram
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
151%
Black gram
17%
Yardlong bean (Asparagus bean)
Carbohydrates
59%
Black gram
8%
Yardlong bean (Asparagus bean)
Fats
8%
Black gram
2%
Yardlong bean (Asparagus bean)

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Black gram Yardlong bean (Asparagus bean) Opinion
Calories 341 47 Black gram
Protein 25.21 2.8 Black gram
Fats 1.64 0.4 Black gram
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 58.99 8.35 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 0.47 Black gram
Calcium 138 50 Black gram
Potassium 983 240 Black gram
Magnesium 267 44 Black gram
Sugar
Fiber 18.3 Black gram
Copper 0.981 0.048 Black gram
Zinc 3.35 0.37 Black gram
Starch
Phosphorus 379 59 Black gram
Sodium 38 4 Yardlong bean (Asparagus bean)
Vitamin A 23 865 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.107 Black gram
Vitamin B2 0.254 0.11 Black gram
Vitamin B3 1.447 0.41 Black gram
Vitamin B5 0.906 0.055 Black gram
Vitamin B6 0.281 0.024 Black gram
Vitamin B12 0 0
Vitamin K
Folate 216 62 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.085 0.036 Black gram
Polyunsaturated fat 1.071 0.169 Black gram
Tryptophan 0.263 0.032 Black gram
Threonine 0.875 0.104 Black gram
Isoleucine 1.287 0.15 Black gram
Leucine 2.089 0.2 Black gram
Lysine 1.674 0.184 Black gram
Methionine 0.367 0.04 Black gram
Phenylalanine 1.473 0.154 Black gram
Valine 1.416 0.162 Black gram
Histidine 0.706 0.09 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.