Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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 C, and Vitamin B6.
  • 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.

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.
Contains more Calcium +43.2%
Contains more Iron +69.9%
Contains more Magnesium +152%
Contains more Phosphorus +310.5%
Contains more Zinc +245.8%
Contains more Copper +101.4%
Contains more Manganese +90.7%
Contains more Selenium +316.7%
Contains less Sodium -14.3%
Equal in Potassium - 211
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Calcium +43.2%
Contains more Iron +69.9%
Contains more Magnesium +152%
Contains more Phosphorus +310.5%
Contains more Zinc +245.8%
Contains more Copper +101.4%
Contains more Manganese +90.7%
Contains more Selenium +316.7%
Contains less Sodium -14.3%
Equal in Potassium - 211

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 B1 +82.9%
Contains more Vitamin B3 +104.4%
Contains more Vitamin B5 +92.4%
Contains more Folate +184.8%
Contains more Vitamin A +2125.8%
Contains more Vitamin E +173.3%
Contains more Vitamin C +1120%
Contains more Vitamin B2 +38.7%
Contains more Vitamin B6 +143.1%
Contains more Vitamin K +1492.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +82.9%
Contains more Vitamin B3 +104.4%
Contains more Vitamin B5 +92.4%
Contains more Folate +184.8%
Contains more Vitamin A +2125.8%
Contains more Vitamin E +173.3%
Contains more Vitamin C +1120%
Contains more Vitamin B2 +38.7%
Contains more Vitamin B6 +143.1%
Contains more Vitamin K +1492.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +312%
Contains more Fats +150%
Contains more Carbs +163.1%
Contains more Other +60.6%
Contains more Water +24.6%
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 Protein +312%
Contains more Fats +150%
Contains more Carbs +163.1%
Contains more Other +60.6%
Contains more Water +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -24%
Contains more Monounsaturated Fat +190%
Contains more Polyunsaturated fat +217.7%
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -24%
Contains more Monounsaturated Fat +190%
Contains more Polyunsaturated fat +217.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Green bean raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Green bean raw Opinion
Net carbs 11.94g 4.27g Black gram
Protein 7.54g 1.83g Black gram
Fats 0.55g 0.22g Black gram
Carbs 18.34g 6.97g Black gram
Calories 105kcal 31kcal Black gram
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 2.01g 3.26g Black gram
Fiber 6.4g 2.7g Black gram
Calcium 53mg 37mg Black gram
Iron 1.75mg 1.03mg Black gram
Magnesium 63mg 25mg Black gram
Phosphorus 156mg 38mg Black gram
Potassium 231mg 211mg Black gram
Sodium 7mg 6mg Green bean raw
Zinc 0.83mg 0.24mg Black gram
Copper 0.139mg 0.069mg Black gram
Manganese 0.412mg 0.216mg Black gram
Selenium 2.5µg 0.6µg Black gram
Vitamin A 31IU 690IU Green bean raw
Vitamin A RAE 2µg 35µg Green bean raw
Vitamin E 0.15mg 0.41mg Green bean raw
Vitamin C 1mg 12.2mg Green bean raw
Vitamin B1 0.15mg 0.082mg Black gram
Vitamin B2 0.075mg 0.104mg Green bean raw
Vitamin B3 1.5mg 0.734mg Black gram
Vitamin B5 0.433mg 0.225mg Black gram
Vitamin B6 0.058mg 0.141mg Green bean raw
Folate 94µg 33µg Black gram
Vitamin K 2.7µg 43µg Green bean raw
Tryptophan 0.078mg 0.019mg Black gram
Threonine 0.262mg 0.079mg Black gram
Isoleucine 0.385mg 0.066mg Black gram
Leucine 0.625mg 0.112mg Black gram
Lysine 0.5mg 0.088mg Black gram
Methionine 0.11mg 0.022mg Black gram
Phenylalanine 0.44mg 0.067mg Black gram
Valine 0.423mg 0.09mg Black gram
Histidine 0.211mg 0.034mg Black gram
Saturated Fat 0.038g 0.05g Black gram
Monounsaturated Fat 0.029g 0.01g Black gram
Polyunsaturated fat 0.359g 0.113g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Green bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Black gram
27%
Green bean raw
Minerals Daily Need Coverage Score
35%
Black gram
16%
Green bean raw

Comparison summary

Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.3)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.