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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
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
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
15%
Minerals Daily Need Coverage Score
143%
17%
Comparison summary
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.009g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)