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  6. Yardlong beans vs. Black gram

Yardlong beans vs. Black gram — In-Depth Nutrition Comparison

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The main differences between yardlong beans and black gram

  • Yardlong beans has more vitamin C and vitamin A; however, black gram has more phosphorus, folate, copper, iron, manganese, vitamin B5, vitamin B3, and vitamin B1.
  • Daily need coverage for vitamin C for yardlong beans is 17% higher.
  • Black gram has 15 times less vitamin A than yardlong beans. Yardlong beans has 450IU of vitamin A, while black gram has 31IU.
  • Yardlong beans has a higher glycemic index than black gram.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 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 more PotassiumPotassium +25.5%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +20.5%
Contains more IronIron +78.6%
Contains more CopperCopper +195.7%
Contains more ZincZinc +130.6%
Contains more PhosphorusPhosphorus +173.7%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +66.7%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +1520%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +138.1%
Contains more Vitamin B5Vitamin B5 +749%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more FolateFolate +108.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Black gram DV% diff.
Fiber 6.4g 26%
Vitamin C 16.2mg 1mg 17%
Phosphorus 57mg 156mg 14%
Folate 45µg 94µg 12%
Iron 0.98mg 1.75mg 10%
Protein 2.53g 7.54g 10%
Copper 0.047mg 0.139mg 10%
Manganese 0.201mg 0.412mg 9%
Vitamin B5 0.051mg 0.433mg 8%
Vitamin B1 0.085mg 0.15mg 5%
Choline 29.6mg 5%
Magnesium 42mg 63mg 5%
Vitamin B3 0.63mg 1.5mg 5%
Zinc 0.36mg 0.83mg 4%
Vitamin B6 0.024mg 0.058mg 3%
Calories 47kcal 105kcal 3%
Carbs 9.18g 18.34g 3%
Vitamin A 23µg 2µg 2%
Polyunsaturated fat 0.042g 0.359g 2%
Selenium 1.5µg 2.5µg 2%
Vitamin B2 0.099mg 0.075mg 2%
Potassium 290mg 231mg 2%
Vitamin K 2.7µg 2%
Calcium 44mg 53mg 1%
Fats 0.1g 0.55g 1%
Vitamin E 0.15mg 1%
Net carbs 9.18g 11.94g N/A
Sugar 2.01g N/A
Sodium 4mg 7mg 0%
Saturated fat 0.026g 0.038g 0%
Monounsaturated fat 0.009g 0.029g 0%
Tryptophan 0.029mg 0.078mg 0%
Threonine 0.094mg 0.262mg 0%
Isoleucine 0.135mg 0.385mg 0%
Leucine 0.18mg 0.625mg 0%
Lysine 0.166mg 0.5mg 0%
Methionine 0.036mg 0.11mg 0%
Phenylalanine 0.139mg 0.44mg 0%
Valine 0.146mg 0.423mg 0%
Histidine 0.082mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +20.6%
Contains more ProteinProtein +198%
Contains more FatsFats +450%
Contains more CarbsCarbs +99.8%
Contains more OtherOther +47.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -31.6%
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +754.8%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.