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  6. Black gram vs. Yardlong bean (Asparagus bean)

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

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The main differences between Black gram and Yardlong bean (Asparagus bean)

  • Black gram has more Phosphorus, Folate, Copper, Iron, Manganese, Vitamin B5, Vitamin B3, and Vitamin B1, however, Yardlong bean (Asparagus bean) has more Vitamin C.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 17% higher.
  • Yardlong bean (Asparagus bean) has 8 times less Vitamin B5 than Black gram. Black gram has 0.433mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.051mg.

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 bean (Asparagus bean) 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.
Black gram
Black gram
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +20.5%
Contains more Iron +78.6%
Contains more Magnesium +50%
Contains more Phosphorus +173.7%
Contains more Zinc +130.6%
Contains more Copper +195.7%
Contains more Manganese +105%
Contains more Selenium +66.7%
Contains more Potassium +25.5%
Contains less Sodium -42.9%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +20.5%
Contains more Iron +78.6%
Contains more Magnesium +50%
Contains more Phosphorus +173.7%
Contains more Zinc +130.6%
Contains more Copper +195.7%
Contains more Manganese +105%
Contains more Selenium +66.7%
Contains more Potassium +25.5%
Contains less Sodium -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.
Black gram
Black gram
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +76.5%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +749%
Contains more Vitamin B6 +141.7%
Contains more Folate +108.9%
Contains more Vitamin A +1351.6%
Contains more Vitamin C +1520%
Contains more Vitamin B2 +32%
Black gram
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B3 +138.1%
Contains more Vitamin B5 +749%
Contains more Vitamin B6 +141.7%
Contains more Folate +108.9%
Contains more Vitamin A +1351.6%
Contains more Vitamin C +1520%
Contains more Vitamin B2 +32%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +198%
Contains more Fats +450%
Contains more Carbs +99.8%
Contains more Other +47.2%
Contains more Water +20.6%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Yardlong bean (Asparagus bean)
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 Protein +198%
Contains more Fats +450%
Contains more Carbs +99.8%
Contains more Other +47.2%
Contains more Water +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +222.2%
Contains more Polyunsaturated fat +754.8%
Contains less Saturated Fat -31.6%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +222.2%
Contains more Polyunsaturated fat +754.8%
Contains less Saturated Fat -31.6%

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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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
Net carbs 11.94g 9.18g Black gram
Protein 7.54g 2.53g Black gram
Fats 0.55g 0.1g Black gram
Carbs 18.34g 9.18g Black gram
Calories 105kcal 47kcal Black gram
Sugar 2.01g Yardlong bean (Asparagus bean)
Fiber 6.4g Black gram
Calcium 53mg 44mg Black gram
Iron 1.75mg 0.98mg Black gram
Magnesium 63mg 42mg Black gram
Phosphorus 156mg 57mg Black gram
Potassium 231mg 290mg Yardlong bean (Asparagus bean)
Sodium 7mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.83mg 0.36mg Black gram
Copper 0.139mg 0.047mg Black gram
Manganese 0.412mg 0.201mg Black gram
Selenium 2.5µg 1.5µg Black gram
Vitamin A 31IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 2µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.15mg Black gram
Vitamin C 1mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.15mg 0.085mg Black gram
Vitamin B2 0.075mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 1.5mg 0.63mg Black gram
Vitamin B5 0.433mg 0.051mg Black gram
Vitamin B6 0.058mg 0.024mg Black gram
Folate 94µg 45µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg 0.029mg Black gram
Threonine 0.262mg 0.094mg Black gram
Isoleucine 0.385mg 0.135mg Black gram
Leucine 0.625mg 0.18mg Black gram
Lysine 0.5mg 0.166mg Black gram
Methionine 0.11mg 0.036mg Black gram
Phenylalanine 0.44mg 0.139mg Black gram
Valine 0.423mg 0.146mg Black gram
Histidine 0.211mg 0.082mg Black gram
Saturated Fat 0.038g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.029g 0.009g Black gram
Polyunsaturated fat 0.359g 0.042g Black gram

Which food is preferable for your diet?

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

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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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
35%
Black gram
19%
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 lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.5)
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

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 bean (Asparagus bean) - 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.