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

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

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

  • Black gram has more Iron, Phosphorus, Copper, Manganese, Folate, Vitamin B5, and Vitamin B3, however, Yardlong bean (Asparagus bean) raw is higher in Vitamin C.
  • Yardlong bean (Asparagus bean) raw 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) raw. While Black gram has 0.433mg of Vitamin B5, Yardlong bean (Asparagus bean) raw 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) 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.
Black gram
Black gram
8
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Iron +272.3%
Contains more Magnesium +43.2%
Contains more Phosphorus +164.4%
Contains more Zinc +124.3%
Contains more Copper +189.6%
Contains more Manganese +101%
Contains more Selenium +66.7%
Contains less Sodium -42.9%
Equal in Calcium - 50
Equal in Potassium - 240
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) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Iron +272.3%
Contains more Magnesium +43.2%
Contains more Phosphorus +164.4%
Contains more Zinc +124.3%
Contains more Copper +189.6%
Contains more Manganese +101%
Contains more Selenium +66.7%
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" 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) raw
Yardlong bean (Asparagus bean) raw
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 A +2690.3%
Contains more Vitamin C +1780%
Contains more Vitamin B2 +46.7%
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) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 A +2690.3%
Contains more Vitamin C +1780%
Contains more Vitamin B2 +46.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +169.3%
Contains more Fats +37.5%
Contains more Carbs +119.6%
Contains more Other +76.7%
Contains more Water +21.2%
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) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more Protein +169.3%
Contains more Fats +37.5%
Contains more Carbs +119.6%
Contains more Other +76.7%
Contains more Water +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains less Saturated Fat -63.8%
Contains more Polyunsaturated fat +112.4%
Contains more Monounsaturated Fat +24.1%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -63.8%
Contains more Polyunsaturated fat +112.4%
Contains more Monounsaturated Fat +24.1%

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) raw
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) raw Opinion
Net carbs 11.94g 8.35g Black gram
Protein 7.54g 2.8g Black gram
Fats 0.55g 0.4g Black gram
Carbs 18.34g 8.35g Black gram
Calories 105kcal 47kcal Black gram
Sugar 2.01g Yardlong bean (Asparagus bean) raw
Fiber 6.4g Black gram
Calcium 53mg 50mg Black gram
Iron 1.75mg 0.47mg Black gram
Magnesium 63mg 44mg Black gram
Phosphorus 156mg 59mg Black gram
Potassium 231mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 7mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 0.83mg 0.37mg Black gram
Copper 0.139mg 0.048mg Black gram
Manganese 0.412mg 0.205mg Black gram
Selenium 2.5µg 1.5µg Black gram
Vitamin A 31IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 2µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.15mg Black gram
Vitamin C 1mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.15mg 0.107mg Black gram
Vitamin B2 0.075mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 1.5mg 0.41mg Black gram
Vitamin B5 0.433mg 0.055mg Black gram
Vitamin B6 0.058mg 0.024mg Black gram
Folate 94µg 62µg Black gram
Vitamin K 2.7µg 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
Saturated Fat 0.038g 0.105g Black gram
Monounsaturated Fat 0.029g 0.036g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.359g 0.169g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Yardlong bean (Asparagus 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
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
35%
Black gram
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 3mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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

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) raw - 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.