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  6. Black gram vs. Green beans

Black gram vs. Green beans — In-Depth Nutrition Comparison

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What are the differences between black gram and green beans?

  • Black gram is higher in phosphorus, folate, iron, fiber, magnesium, copper, and vitamin B5, yet green beans are higher in vitamin K, vitamin A, and vitamin C.
  • Green beans' daily need coverage for vitamin K is 38% more.
  • Black gram has 6 times more vitamin B5 than green beans. While black gram has 0.433mg of vitamin B5, green beans have only 0.074mg.
  • The glycemic index of green beans is lower.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this article.

Infographic

Black gram vs Green beans 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +20.5%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +169.2%
Contains more CopperCopper +143.9%
Contains more ZincZinc +232%
Contains more PhosphorusPhosphorus +437.9%
Contains more ManganeseManganese +44.6%
Contains more SeleniumSelenium +1150%
Contains less SodiumSodium -85.7%

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B3Vitamin B3 +144.3%
Contains more Vitamin B5Vitamin B5 +485.1%
Contains more FolateFolate +184.8%
Contains more CholineCholine +75.1%
Contains more Vitamin CVitamin C +870%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +206.7%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin KVitamin K +1674.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.056mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Green beans DV% diff.
Vitamin K 2.7µg 47.9µg 38%
Phosphorus 156mg 29mg 18%
Folate 94µg 33µg 15%
Iron 1.75mg 0.65mg 14%
Fiber 6.4g 3.2g 13%
Magnesium 63mg 18mg 11%
Protein 7.54g 1.89g 11%
Vitamin C 1mg 9.7mg 10%
Copper 0.139mg 0.057mg 9%
Vitamin B5 0.433mg 0.074mg 7%
Vitamin B1 0.15mg 0.074mg 6%
Manganese 0.412mg 0.285mg 6%
Vitamin B3 1.5mg 0.614mg 6%
Zinc 0.83mg 0.25mg 5%
Selenium 2.5µg 0.2µg 4%
Calories 105kcal 35kcal 4%
Vitamin A 2µg 32µg 3%
Potassium 231mg 146mg 3%
Carbs 18.34g 7.88g 3%
Vitamin B2 0.075mg 0.097mg 2%
Choline 29.6mg 16.9mg 2%
Vitamin E 0.15mg 0.46mg 2%
Polyunsaturated fat 0.359g 0.145g 1%
Calcium 53mg 44mg 1%
Fats 0.55g 0.28g 0%
Net carbs 11.94g 4.68g N/A
Sugar 2.01g 3.63g N/A
Sodium 7mg 1mg 0%
Vitamin B6 0.058mg 0.056mg 0%
Saturated fat 0.038g 0.064g 0%
Monounsaturated fat 0.029g 0.011g 0%
Tryptophan 0.078mg 0.02mg 0%
Threonine 0.262mg 0.082mg 0%
Isoleucine 0.385mg 0.069mg 0%
Leucine 0.625mg 0.116mg 0%
Lysine 0.5mg 0.091mg 0%
Methionine 0.11mg 0.023mg 0%
Phenylalanine 0.44mg 0.069mg 0%
Valine 0.423mg 0.093mg 0%
Histidine 0.211mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +298.9%
Contains more FatsFats +96.4%
Contains more CarbsCarbs +132.7%
Contains more OtherOther +45.2%
Contains more WaterWater +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -40.6%
Contains more Mono. FatMonounsaturated fat +163.6%
Contains more Poly. FatPolyunsaturated fat +147.6%

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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/172427/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.