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  6. Black gram vs. Yardlong beans

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

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The main differences between black gram and yardlong beans

  • Black gram has more phosphorus, folate, copper, iron, manganese, vitamin B5, vitamin B3, and vitamin B1; however, yardlong beans has more vitamin C and vitamin A.
  • Daily need coverage for vitamin C for yardlong beans is 17% higher.
  • Yardlong beans has 8 times less vitamin B5 than black gram. Black gram has 0.433mg of vitamin B5, while yardlong beans has 0.051mg.
  • Yardlong beans has a higher glycemic index than black gram.

Food types used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Black gram vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +20.5%
Contains more IronIron +78.6%
Contains more CopperCopper +195.7%
Contains more ZincZinc +130.6%
Contains more PhosphorusPhosphorus +173.7%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +25.5%
Contains less SodiumSodium -42.9%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +138.1%
Contains more Vitamin B5Vitamin B5 +749%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +108.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1520%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B2Vitamin B2 +32%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Yardlong beans DV% diff.
Fiber 6.4g 26%
Vitamin C 1mg 16.2mg 17%
Phosphorus 156mg 57mg 14%
Folate 94µg 45µg 12%
Iron 1.75mg 0.98mg 10%
Protein 7.54g 2.53g 10%
Copper 0.139mg 0.047mg 10%
Manganese 0.412mg 0.201mg 9%
Vitamin B5 0.433mg 0.051mg 8%
Vitamin B1 0.15mg 0.085mg 5%
Choline 29.6mg 5%
Magnesium 63mg 42mg 5%
Vitamin B3 1.5mg 0.63mg 5%
Zinc 0.83mg 0.36mg 4%
Vitamin B6 0.058mg 0.024mg 3%
Calories 105kcal 47kcal 3%
Carbs 18.34g 9.18g 3%
Vitamin A 2µg 23µg 2%
Polyunsaturated fat 0.359g 0.042g 2%
Selenium 2.5µg 1.5µg 2%
Vitamin B2 0.075mg 0.099mg 2%
Potassium 231mg 290mg 2%
Vitamin K 2.7µg 2%
Calcium 53mg 44mg 1%
Fats 0.55g 0.1g 1%
Vitamin E 0.15mg 1%
Net carbs 11.94g 9.18g N/A
Sugar 2.01g N/A
Sodium 7mg 4mg 0%
Saturated fat 0.038g 0.026g 0%
Monounsaturated fat 0.029g 0.009g 0%
Tryptophan 0.078mg 0.029mg 0%
Threonine 0.262mg 0.094mg 0%
Isoleucine 0.385mg 0.135mg 0%
Leucine 0.625mg 0.18mg 0%
Lysine 0.5mg 0.166mg 0%
Methionine 0.11mg 0.036mg 0%
Phenylalanine 0.44mg 0.139mg 0%
Valine 0.423mg 0.146mg 0%
Histidine 0.211mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +198%
Contains more FatsFats +450%
Contains more CarbsCarbs +99.8%
Contains more OtherOther +47.2%
Contains more WaterWater +20.6%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +754.8%
Contains less Sat. FatSaturated fat -31.6%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.