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  6. Black gram vs. Green bean raw

Black gram vs. Green bean raw — In-Depth Nutrition Comparison

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What are the main differences between black gram and green bean raw?

  • Black gram is richer in phosphorus, folate, fiber, magnesium, iron, manganese, and copper, yet green bean raw is richer in vitamin K, vitamin A, and vitamin C.
  • Green bean raw's daily need coverage for vitamin K is 34% higher.
  • Black gram has 4 times more phosphorus than green bean raw. Black gram has 156mg of phosphorus, while green bean raw has 38mg.
  • Green bean raw has a lower glycemic index than black gram.

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

Infographic

Black gram vs Green 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 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +152%
Contains more CalciumCalcium +43.2%
Contains more IronIron +69.9%
Contains more CopperCopper +101.4%
Contains more ZincZinc +245.8%
Contains more PhosphorusPhosphorus +310.5%
Contains more ManganeseManganese +90.7%
Contains more SeleniumSelenium +316.7%
Contains less SodiumSodium -14.3%
~equal in Potassium ~211mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more FolateFolate +184.8%
Contains more CholineCholine +93.5%
Contains more Vitamin CVitamin C +1120%
Contains more Vitamin AVitamin A +1650%
Contains more Vitamin EVitamin E +173.3%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more Vitamin KVitamin K +1492.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Green bean raw DV% diff.
Vitamin K 2.7µg 43µg 34%
Phosphorus 156mg 38mg 17%
Folate 94µg 33µg 15%
Fiber 6.4g 2.7g 15%
Vitamin C 1mg 12.2mg 12%
Protein 7.54g 1.83g 11%
Magnesium 63mg 25mg 9%
Iron 1.75mg 1.03mg 9%
Manganese 0.412mg 0.216mg 9%
Copper 0.139mg 0.069mg 8%
Vitamin B1 0.15mg 0.082mg 6%
Vitamin B6 0.058mg 0.141mg 6%
Vitamin B3 1.5mg 0.734mg 5%
Zinc 0.83mg 0.24mg 5%
Vitamin A 2µg 35µg 4%
Vitamin B5 0.433mg 0.225mg 4%
Calories 105kcal 31kcal 4%
Carbs 18.34g 6.97g 4%
Selenium 2.5µg 0.6µg 3%
Choline 29.6mg 15.3mg 3%
Fructose 1.39g 2%
Polyunsaturated fat 0.359g 0.113g 2%
Vitamin B2 0.075mg 0.104mg 2%
Calcium 53mg 37mg 2%
Vitamin E 0.15mg 0.41mg 2%
Potassium 231mg 211mg 1%
Fats 0.55g 0.22g 1%
Net carbs 11.94g 4.27g N/A
Sugar 2.01g 3.26g N/A
Starch 0.88g 0%
Sodium 7mg 6mg 0%
Saturated fat 0.038g 0.05g 0%
Monounsaturated fat 0.029g 0.01g 0%
Tryptophan 0.078mg 0.019mg 0%
Threonine 0.262mg 0.079mg 0%
Isoleucine 0.385mg 0.066mg 0%
Leucine 0.625mg 0.112mg 0%
Lysine 0.5mg 0.088mg 0%
Methionine 0.11mg 0.022mg 0%
Phenylalanine 0.44mg 0.067mg 0%
Valine 0.423mg 0.09mg 0%
Histidine 0.211mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +312%
Contains more FatsFats +150%
Contains more CarbsCarbs +163.1%
Contains more OtherOther +60.6%
Contains more WaterWater +24.6%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -24%
Contains more Mono. FatMonounsaturated fat +190%
Contains more Poly. FatPolyunsaturated fat +217.7%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.