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

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

  • Yardlong bean (Asparagus bean) has more Vitamin C, however Black gram is higher in Iron, Phosphorus, Copper, Manganese, Folate, Vitamin B5, and Vitamin B3.
  • Yardlong bean (Asparagus bean) covers your daily need of Vitamin C 20% more than Black gram.

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) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -42.9%
Contains more Iron +272.3%
Contains more Magnesium +43.2%
Contains more Copper +189.6%
Contains more Zinc +124.3%
Contains more Phosphorus +164.4%
Equal in Calcium - 53
Equal in Potassium - 231
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains less Sodium -42.9%
Contains more Iron +272.3%
Contains more Magnesium +43.2%
Contains more Copper +189.6%
Contains more Zinc +124.3%
Contains more Phosphorus +164.4%
Equal in Calcium - 53
Equal in Potassium - 231

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1780%
Contains more Vitamin A +2690.3%
Contains more Vitamin B2 +46.7%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin C +1780%
Contains more Vitamin A +2690.3%
Contains more Vitamin B2 +46.7%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Black gram
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 Yardlong bean (Asparagus bean) Black gram Opinion
Calories 47kcal 105kcal Black gram
Protein 2.8g 7.54g Black gram
Fats 0.4g 0.55g Black gram
Vitamin C 18.8mg 1mg Yardlong bean (Asparagus bean)
Net carbs 8.35g 11.94g Black gram
Carbs 8.35g 18.34g Black gram
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.47mg 1.75mg Black gram
Calcium 50mg 53mg Black gram
Potassium 240mg 231mg Yardlong bean (Asparagus bean)
Magnesium 44mg 63mg Black gram
Sugar g 2.01g Yardlong bean (Asparagus bean)
Fiber g 6.4g Black gram
Copper 0.048mg 0.139mg Black gram
Zinc 0.37mg 0.83mg Black gram
Starch g g
Phosphorus 59mg 156mg Black gram
Sodium 4mg 7mg Yardlong bean (Asparagus bean)
Vitamin A 865IU 31IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.15mg Black gram
Vitamin D 0µg 0µg
Vitamin B1 0.107mg 0.15mg Black gram
Vitamin B2 0.11mg 0.075mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 1.5mg Black gram
Vitamin B5 0.055mg 0.433mg Black gram
Vitamin B6 0.024mg 0.058mg Black gram
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Black gram
Folate 62µg 94µg Black gram
Trans Fat 0g 0g
Saturated Fat 0.105g 0.038g Black gram
Monounsaturated Fat 0.036g 0.029g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.169g 0.359g Black gram
Tryptophan 0.032mg 0.078mg Black gram
Threonine 0.104mg 0.262mg Black gram
Isoleucine 0.15mg 0.385mg Black gram
Leucine 0.2mg 0.625mg Black gram
Lysine 0.184mg 0.5mg Black gram
Methionine 0.04mg 0.11mg Black gram
Phenylalanine 0.154mg 0.44mg Black gram
Valine 0.162mg 0.423mg Black gram
Histidine 0.09mg 0.211mg Black gram
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
17
Black gram
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
45%
Black gram
Carbohydrates
8%
Yardlong bean (Asparagus bean)
18%
Black gram
Fats
2%
Yardlong bean (Asparagus bean)
3%
Black gram

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 cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - 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.