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

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

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Summary of differences between yardlong bean (Asparagus bean) raw and black gram

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, black gram is higher in iron, phosphorus, copper, manganese, folate, vitamin B5, and vitamin B3.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 20% more than black gram.
  • Yardlong bean (Asparagus bean) raw has 28 times more vitamin A than black gram. While yardlong bean (Asparagus bean) raw has 865IU of vitamin A, black gram has only 31IU.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Black gram 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" 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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%
Contains less SodiumSodium -42.9%
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%
~equal in Calcium ~53mg
~equal in Potassium ~231mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B2Vitamin B2 +46.7%
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 FolateFolate +51.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more WaterWater +21.2%
Contains more ProteinProtein +169.3%
Contains more FatsFats +37.5%
Contains more CarbsCarbs +119.6%
Contains more OtherOther +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +24.1%
Contains less Sat. FatSaturated fat -63.8%
Contains more Poly. FatPolyunsaturated fat +112.4%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.