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

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Important differences between yardlong bean (Asparagus bean) raw and black gram

  • Yardlong bean (Asparagus bean) raw has more vitamin C; however, black gram has more copper, iron, manganese, magnesium, phosphorus, folate, zinc, potassium, and vitamin B6.
  • Black gram's daily need coverage for copper is 104% more.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than black gram.

The food varieties used in the comparison are Yardlong bean, raw and Mungo beans, mature seeds, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Black gram 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 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -89.5%
Contains more MagnesiumMagnesium +506.8%
Contains more CalciumCalcium +176%
Contains more PotassiumPotassium +309.6%
Contains more IronIron +1510.6%
Contains more CopperCopper +1943.8%
Contains more ZincZinc +805.4%
Contains more PhosphorusPhosphorus +542.4%
Contains more ManganeseManganese +644.9%
Contains more SeleniumSelenium +446.7%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +155.1%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +252.9%
Contains more Vitamin B5Vitamin B5 +1547.3%
Contains more Vitamin B6Vitamin B6 +1070.8%
Contains more FolateFolate +248.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +713.4%
Contains more ProteinProtein +800.4%
Contains more FatsFats +310%
Contains more CarbsCarbs +606.5%
Contains more OtherOther +460%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +136.1%
Contains more Poly. FatPolyunsaturated fat +533.7%
~equal in Saturated fat ~0.114g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Black gram
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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Black gram DV% diff.
Copper 0.048mg 0.981mg 104%
Iron 0.47mg 7.57mg 89%
Fiber 18.3g 73%
Manganese 0.205mg 1.527mg 57%
Magnesium 44mg 267mg 53%
Phosphorus 59mg 379mg 46%
Protein 2.8g 25.21g 45%
Folate 62µg 216µg 39%
Zinc 0.37mg 3.35mg 27%
Potassium 240mg 983mg 22%
Vitamin C 18.8mg 0mg 21%
Vitamin B6 0.024mg 0.281mg 20%
Carbs 8.35g 58.99g 17%
Vitamin B5 0.055mg 0.906mg 17%
Calories 47kcal 341kcal 15%
Vitamin B1 0.107mg 0.273mg 14%
Selenium 1.5µg 8.2µg 12%
Vitamin B2 0.11mg 0.254mg 11%
Calcium 50mg 138mg 9%
Polyunsaturated fat 0.169g 1.071g 6%
Vitamin B3 0.41mg 1.447mg 6%
Vitamin A 43µg 1µg 5%
Fats 0.4g 1.64g 2%
Sodium 4mg 38mg 1%
Net carbs 8.35g 40.69g N/A
Saturated fat 0.105g 0.114g 0%
Monounsaturated fat 0.036g 0.085g 0%
Tryptophan 0.032mg 0.263mg 0%
Threonine 0.104mg 0.875mg 0%
Isoleucine 0.15mg 1.287mg 0%
Leucine 0.2mg 2.089mg 0%
Lysine 0.184mg 1.674mg 0%
Methionine 0.04mg 0.367mg 0%
Phenylalanine 0.154mg 1.473mg 0%
Valine 0.162mg 1.416mg 0%
Histidine 0.09mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Yardlong bean (Asparagus bean) raw
34%
Black gram
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
143%
Black gram

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.009g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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/174259/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.