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

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Summary of differences between Black gram and Yardlong bean (Asparagus bean)

  • Black gram has more Iron, Phosphorus, Copper, Manganese, Folate, Vitamin B5, and Vitamin B3, however Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Yardlong bean (Asparagus bean) covers your daily need of Vitamin C 20% more than Black gram.
  • Black gram has 8 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Black gram has 0.433mg of Vitamin B5, Yardlong bean (Asparagus bean) has only 0.055mg.

These are the specific foods used in this comparison Mungo beans, mature seeds, cooked, boiled, without salt and Yardlong bean, raw.

Infographic

Black gram vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +272.3%
Contains more Magnesium +43.2%
Contains more Copper +189.6%
Contains more Zinc +124.3%
Contains more Phosphorus +164.4%
Contains less Sodium -42.9%
Equal in Calcium - 50
Equal in Potassium - 240
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +272.3%
Contains more Magnesium +43.2%
Contains more Copper +189.6%
Contains more Zinc +124.3%
Contains more Phosphorus +164.4%
Contains less Sodium -42.9%
Equal in Calcium - 50
Equal in Potassium - 240

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +40.2%
Contains more Vitamin B3 +265.9%
Contains more Vitamin B5 +687.3%
Contains more Vitamin B6 +141.7%
Contains more Folate +51.6%
Contains more Vitamin C +1780%
Contains more Vitamin A +2690.3%
Contains more Vitamin B2 +46.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B3 +265.9%
Contains more Vitamin B5 +687.3%
Contains more Vitamin B6 +141.7%
Contains more Folate +51.6%
Contains more Vitamin C +1780%
Contains more Vitamin A +2690.3%
Contains more Vitamin B2 +46.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Yardlong bean (Asparagus bean) Opinion
Calories 105kcal 47kcal Black gram
Protein 7.54g 2.8g Black gram
Fats 0.55g 0.4g Black gram
Vitamin C 1mg 18.8mg Yardlong bean (Asparagus bean)
Net carbs 11.94g 8.35g Black gram
Carbs 18.34g 8.35g Black gram
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.75mg 0.47mg Black gram
Calcium 53mg 50mg Black gram
Potassium 231mg 240mg Yardlong bean (Asparagus bean)
Magnesium 63mg 44mg Black gram
Sugar 2.01g g Yardlong bean (Asparagus bean)
Fiber 6.4g g Black gram
Copper 0.139mg 0.048mg Black gram
Zinc 0.83mg 0.37mg Black gram
Starch g g
Phosphorus 156mg 59mg Black gram
Sodium 7mg 4mg Yardlong bean (Asparagus bean)
Vitamin A 31IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.15mg mg Black gram
Vitamin D 0µg 0µg
Vitamin B1 0.15mg 0.107mg Black gram
Vitamin B2 0.075mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 1.5mg 0.41mg Black gram
Vitamin B5 0.433mg 0.055mg Black gram
Vitamin B6 0.058mg 0.024mg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Black gram
Folate 94µg 62µg Black gram
Trans Fat 0g 0g
Saturated Fat 0.038g 0.105g Black gram
Monounsaturated Fat 0.029g 0.036g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.359g 0.169g Black gram
Tryptophan 0.078mg 0.032mg Black gram
Threonine 0.262mg 0.104mg Black gram
Isoleucine 0.385mg 0.15mg Black gram
Leucine 0.625mg 0.2mg Black gram
Lysine 0.5mg 0.184mg Black gram
Methionine 0.11mg 0.04mg Black gram
Phenylalanine 0.44mg 0.154mg Black gram
Valine 0.423mg 0.162mg Black gram
Histidine 0.211mg 0.09mg Black gram
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
35
Black gram
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
45%
Black gram
17%
Yardlong bean (Asparagus bean)
Carbohydrates
18%
Black gram
8%
Yardlong bean (Asparagus bean)
Fats
3%
Black gram
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Yardlong bean (Asparagus bean) - 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.