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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 and vitamin A.
  • Yardlong bean (Asparagus bean) raw covers your daily need for 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.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +43.2%
Contains more IronIron +272.3%
Contains more CopperCopper +189.6%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +164.4%
Contains more ManganeseManganese +101%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -42.9%
~equal in Calcium ~50mg
~equal in Potassium ~240mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B3Vitamin B3 +265.9%
Contains more Vitamin B5Vitamin B5 +687.3%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +51.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B2Vitamin B2 +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 6.4g 26%
Vitamin C 1mg 18.8mg 20%
Iron 1.75mg 0.47mg 16%
Phosphorus 156mg 59mg 14%
Copper 0.139mg 0.048mg 10%
Protein 7.54g 2.8g 9%
Manganese 0.412mg 0.205mg 9%
Folate 94µg 62µg 8%
Vitamin B5 0.433mg 0.055mg 8%
Vitamin B3 1.5mg 0.41mg 7%
Vitamin A 2µg 43µg 5%
Magnesium 63mg 44mg 5%
Choline 29.6mg 5%
Zinc 0.83mg 0.37mg 4%
Vitamin B1 0.15mg 0.107mg 4%
Vitamin B2 0.075mg 0.11mg 3%
Vitamin B6 0.058mg 0.024mg 3%
Calories 105kcal 47kcal 3%
Carbs 18.34g 8.35g 3%
Vitamin K 2.7µg 2%
Selenium 2.5µg 1.5µg 2%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.359g 0.169g 1%
Fats 0.55g 0.4g 0%
Net carbs 11.94g 8.35g N/A
Calcium 53mg 50mg 0%
Potassium 231mg 240mg 0%
Sugar 2.01g N/A
Sodium 7mg 4mg 0%
Saturated fat 0.038g 0.105g 0%
Monounsaturated fat 0.029g 0.036g 0%
Tryptophan 0.078mg 0.032mg 0%
Threonine 0.262mg 0.104mg 0%
Isoleucine 0.385mg 0.15mg 0%
Leucine 0.625mg 0.2mg 0%
Lysine 0.5mg 0.184mg 0%
Methionine 0.11mg 0.04mg 0%
Phenylalanine 0.44mg 0.154mg 0%
Valine 0.423mg 0.162mg 0%
Histidine 0.211mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +169.3%
Contains more FatsFats +37.5%
Contains more CarbsCarbs +119.6%
Contains more OtherOther +76.7%
Contains more WaterWater +21.2%

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -63.8%
Contains more Poly. FatPolyunsaturated fat +112.4%
Contains more Mono. FatMonounsaturated fat +24.1%

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.