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  6. Black gram vs. Yardlong bean (Asparagus bean) raw

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

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Important differences between black gram and yardlong bean (Asparagus bean) raw

  • Black gram has more copper, iron, manganese, magnesium, phosphorus, folate, zinc, potassium, and vitamin B6; however, yardlong bean (Asparagus bean) raw 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) raw. Black gram has 7.57mg of iron, while yardlong bean (Asparagus bean) raw has 0.47mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than black gram.

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) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +506.8%
Contains more CalciumCalcium +176%
Contains more PotassiumPotassium +309.6%
Contains more IronIron +1510.6%
Contains more CopperCopper +1943.8%
Contains more ZincZinc +805.4%
Contains more PhosphorusPhosphorus +542.4%
Contains more ManganeseManganese +644.9%
Contains more SeleniumSelenium +446.7%
Contains less SodiumSodium -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" 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B1Vitamin B1 +155.1%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +252.9%
Contains more Vitamin B5Vitamin B5 +1547.3%
Contains more Vitamin B6Vitamin B6 +1070.8%
Contains more FolateFolate +248.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.981mg 0.048mg 104%
Iron 7.57mg 0.47mg 89%
Fiber 18.3g 73%
Manganese 1.527mg 0.205mg 57%
Magnesium 267mg 44mg 53%
Phosphorus 379mg 59mg 46%
Protein 25.21g 2.8g 45%
Folate 216µg 62µg 39%
Zinc 3.35mg 0.37mg 27%
Potassium 983mg 240mg 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B6 0.281mg 0.024mg 20%
Carbs 58.99g 8.35g 17%
Vitamin B5 0.906mg 0.055mg 17%
Calories 341kcal 47kcal 15%
Vitamin B1 0.273mg 0.107mg 14%
Selenium 8.2µg 1.5µg 12%
Vitamin B2 0.254mg 0.11mg 11%
Calcium 138mg 50mg 9%
Polyunsaturated fat 1.071g 0.169g 6%
Vitamin B3 1.447mg 0.41mg 6%
Vitamin A 1µg 43µg 5%
Fats 1.64g 0.4g 2%
Sodium 38mg 4mg 1%
Net carbs 40.69g 8.35g N/A
Saturated fat 0.114g 0.105g 0%
Monounsaturated fat 0.085g 0.036g 0%
Tryptophan 0.263mg 0.032mg 0%
Threonine 0.875mg 0.104mg 0%
Isoleucine 1.287mg 0.15mg 0%
Leucine 2.089mg 0.2mg 0%
Lysine 1.674mg 0.184mg 0%
Methionine 0.367mg 0.04mg 0%
Phenylalanine 1.473mg 0.154mg 0%
Valine 1.416mg 0.162mg 0%
Histidine 0.706mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +800.4%
Contains more FatsFats +310%
Contains more CarbsCarbs +606.5%
Contains more OtherOther +460%
Contains more WaterWater +713.4%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +136.1%
Contains more Poly. FatPolyunsaturated fat +533.7%
~equal in Saturated fat ~0.105g

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. Yardlong bean (Asparagus bean) raw - 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.