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  6. Millet vs. Yardlong bean (Asparagus bean)

Millet vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Important differences between Millet and Yardlong bean (Asparagus bean)

  • Millet has more Copper, Vitamin B6, and Phosphorus, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, Potassium, and Folate.
  • Yardlong bean (Asparagus bean)'s daily need coverage for Vitamin C is 18% more.
  • Millet contains 5 times more Vitamin B6 than Yardlong bean (Asparagus bean). Millet contains 0.108mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

The food varieties used in the comparison are Millet, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Millet vs Yardlong bean (Asparagus bean) 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.
Millet
Millet
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Phosphorus +75.4%
Contains less Sodium -50%
Contains more Zinc +152.8%
Contains more Copper +242.6%
Contains more Manganese +35.3%
Contains more Calcium +1366.7%
Contains more Iron +55.6%
Contains more Potassium +367.7%
Contains more Selenium +66.7%
Equal in Magnesium - 42
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Phosphorus +75.4%
Contains less Sodium -50%
Contains more Zinc +152.8%
Contains more Copper +242.6%
Contains more Manganese +35.3%
Contains more Calcium +1366.7%
Contains more Iron +55.6%
Contains more Potassium +367.7%
Contains more Selenium +66.7%
Equal in Magnesium - 42

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.
Millet
Millet
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +24.7%
Contains more Vitamin B3 +111.1%
Contains more Vitamin B5 +235.3%
Contains more Vitamin B6 +350%
Contains more Vitamin A +14900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.7%
Contains more Folate +136.8%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
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%
Contains more Vitamin B1 +24.7%
Contains more Vitamin B3 +111.1%
Contains more Vitamin B5 +235.3%
Contains more Vitamin B6 +350%
Contains more Vitamin A +14900%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.7%
Contains more Folate +136.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +38.7%
Contains more Fats +900%
Contains more Carbs +157.8%
Contains more Water +22.5%
Contains more Other +75.6%
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
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
Contains more Protein +38.7%
Contains more Fats +900%
Contains more Carbs +157.8%
Contains more Water +22.5%
Contains more Other +75.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +1944.4%
Contains more Polyunsaturated fat +1109.5%
Contains less Saturated Fat -84.9%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1944.4%
Contains more Polyunsaturated fat +1109.5%
Contains less Saturated Fat -84.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Yardlong bean (Asparagus bean) Opinion
Net carbs 22.37g 9.18g Millet
Protein 3.51g 2.53g Millet
Fats 1g 0.1g Millet
Carbs 23.67g 9.18g Millet
Calories 119kcal 47kcal Millet
Sugar 0.13g Yardlong bean (Asparagus bean)
Fiber 1.3g Millet
Calcium 3mg 44mg Yardlong bean (Asparagus bean)
Iron 0.63mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 44mg 42mg Millet
Phosphorus 100mg 57mg Millet
Potassium 62mg 290mg Yardlong bean (Asparagus bean)
Sodium 2mg 4mg Millet
Zinc 0.91mg 0.36mg Millet
Copper 0.161mg 0.047mg Millet
Manganese 0.272mg 0.201mg Millet
Selenium 0.9µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 3IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.02mg Millet
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.106mg 0.085mg Millet
Vitamin B2 0.082mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 1.33mg 0.63mg Millet
Vitamin B5 0.171mg 0.051mg Millet
Vitamin B6 0.108mg 0.024mg Millet
Folate 19µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.029mg Millet
Threonine 0.113mg 0.094mg Millet
Isoleucine 0.148mg 0.135mg Millet
Leucine 0.446mg 0.18mg Millet
Lysine 0.067mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.07mg 0.036mg Millet
Phenylalanine 0.185mg 0.139mg Millet
Valine 0.184mg 0.146mg Millet
Histidine 0.075mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.172g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.184g 0.009g Millet
Polyunsaturated fat 0.508g 0.042g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Millet
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
22%
Millet
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.146g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Millet
Millet is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.