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

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, while Black gram has more Copper, Iron, Manganese, Magnesium, Phosphorus, Folate, Zinc, Potassium, and Vitamin B6.
  • Black gram covers your daily need of Copper 104% more than Yardlong bean (Asparagus bean).

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

Infographic

Yardlong bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
9
Black gram
Black gram
Contains less Sodium -89.5%
Contains more Calcium +213.6%
Contains more Iron +672.4%
Contains more Magnesium +535.7%
Contains more Phosphorus +564.9%
Contains more Potassium +239%
Contains more Zinc +830.6%
Contains more Copper +1987.2%
Contains more Manganese +659.7%
Contains more Selenium +446.7%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -89.5%
Contains more Calcium +213.6%
Contains more Iron +672.4%
Contains more Magnesium +535.7%
Contains more Phosphorus +564.9%
Contains more Potassium +239%
Contains more Zinc +830.6%
Contains more Copper +1987.2%
Contains more Manganese +659.7%
Contains more Selenium +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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
6
Black gram
Black gram
Contains more Vitamin A +1856.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +221.2%
Contains more Vitamin B2 +156.6%
Contains more Vitamin B3 +129.7%
Contains more Vitamin B5 +1676.5%
Contains more Vitamin B6 +1070.8%
Contains more Folate +380%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +1856.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +221.2%
Contains more Vitamin B2 +156.6%
Contains more Vitamin B3 +129.7%
Contains more Vitamin B5 +1676.5%
Contains more Vitamin B6 +1070.8%
Contains more Folate +380%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Black gram
Black gram
Contains more Water +709.9%
Contains more Protein +896.4%
Contains more Fats +1540%
Contains more Carbs +542.6%
Contains more Other +366.7%
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Black gram
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 Water +709.9%
Contains more Protein +896.4%
Contains more Fats +1540%
Contains more Carbs +542.6%
Contains more Other +366.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Black gram
Black gram
Contains less Saturated Fat -77.2%
Contains more Monounsaturated Fat +844.4%
Contains more Polyunsaturated fat +2450%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains less Saturated Fat -77.2%
Contains more Monounsaturated Fat +844.4%
Contains more Polyunsaturated fat +2450%

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) 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Black gram Opinion
Net carbs 9.18g 40.69g Black gram
Protein 2.53g 25.21g Black gram
Fats 0.1g 1.64g Black gram
Carbs 9.18g 58.99g Black gram
Calories 47kcal 341kcal Black gram
Fiber 18.3g Black gram
Calcium 44mg 138mg Black gram
Iron 0.98mg 7.57mg Black gram
Magnesium 42mg 267mg Black gram
Phosphorus 57mg 379mg Black gram
Potassium 290mg 983mg Black gram
Sodium 4mg 38mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 3.35mg Black gram
Copper 0.047mg 0.981mg Black gram
Manganese 0.201mg 1.527mg Black gram
Selenium 1.5µg 8.2µg Black gram
Vitamin A 450IU 23IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 1µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.273mg Black gram
Vitamin B2 0.099mg 0.254mg Black gram
Vitamin B3 0.63mg 1.447mg Black gram
Vitamin B5 0.051mg 0.906mg Black gram
Vitamin B6 0.024mg 0.281mg Black gram
Folate 45µg 216µg Black gram
Tryptophan 0.029mg 0.263mg Black gram
Threonine 0.094mg 0.875mg Black gram
Isoleucine 0.135mg 1.287mg Black gram
Leucine 0.18mg 2.089mg Black gram
Lysine 0.166mg 1.674mg Black gram
Methionine 0.036mg 0.367mg Black gram
Phenylalanine 0.139mg 1.473mg Black gram
Valine 0.146mg 1.416mg Black gram
Histidine 0.082mg 0.706mg Black gram
Saturated Fat 0.026g 0.114g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.085g Black gram
Polyunsaturated fat 0.042g 1.071g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories 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)
36%
Black gram
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
143%
Black gram

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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) - 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/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.