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

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Summary of differences between Oatmeal and Yardlong bean (Asparagus bean)

  • Oatmeal has more Iron, Vitamin B6, Manganese, Vitamin B3, Vitamin B1, Vitamin A RAE, Vitamin B2, and Selenium, while Yardlong bean (Asparagus bean) has more Vitamin C, and Potassium.
  • Oatmeal covers your daily need of Iron 62% more than Yardlong bean (Asparagus bean).
  • Oatmeal contains 12 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Oatmeal contains 0.29mg of Vitamin B6, Yardlong bean (Asparagus bean) contains only 0.024mg.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Oatmeal vs Yardlong bean (Asparagus bean) 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +81.8%
Contains more Iron +508.2%
Contains more Phosphorus +35.1%
Contains more Zinc +72.2%
Contains more Copper +40.4%
Contains more Manganese +177.6%
Contains more Selenium +233.3%
Contains more Magnesium +61.5%
Contains more Potassium +375.4%
Contains less Sodium -91.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +81.8%
Contains more Iron +508.2%
Contains more Phosphorus +35.1%
Contains more Zinc +72.2%
Contains more Copper +40.4%
Contains more Manganese +177.6%
Contains more Selenium +233.3%
Contains more Magnesium +61.5%
Contains more Potassium +375.4%
Contains less Sodium -91.8%

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.
:
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +521.6%
Contains more Vitamin B6 +1108.3%
Contains more Vitamin C +∞%
Equal in Vitamin A - 450
Equal in Folate - 45
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +205.9%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +521.6%
Contains more Vitamin B6 +1108.3%
Contains more Vitamin C +∞%
Equal in Vitamin A - 450
Equal in Folate - 45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1260%
Contains more Carbs +27.1%
Contains more Other +26.3%
Equal in Protein - 2.53
Equal in Water - 87.47
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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 Fats +1260%
Contains more Carbs +27.1%
Contains more Other +26.3%
Equal in Protein - 2.53
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4244.4%
Contains more Polyunsaturated fat +914.3%
Contains less Saturated Fat -88.5%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +4244.4%
Contains more Polyunsaturated fat +914.3%
Contains less Saturated Fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Yardlong bean (Asparagus bean) Opinion
Net carbs 9.97g 9.18g Oatmeal
Protein 2.37g 2.53g Yardlong bean (Asparagus bean)
Fats 1.36g 0.1g Oatmeal
Carbs 11.67g 9.18g Oatmeal
Calories 68kcal 47kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g Yardlong bean (Asparagus bean)
Fiber 1.7g Oatmeal
Calcium 80mg 44mg Oatmeal
Iron 5.96mg 0.98mg Oatmeal
Magnesium 26mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 77mg 57mg Oatmeal
Potassium 61mg 290mg Yardlong bean (Asparagus bean)
Sodium 49mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.62mg 0.36mg Oatmeal
Copper 0.066mg 0.047mg Oatmeal
Manganese 0.558mg 0.201mg Oatmeal
Selenium 5µg 1.5µg Oatmeal
Vitamin A 433IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 130µg 23µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.26mg 0.085mg Oatmeal
Vitamin B2 0.215mg 0.099mg Oatmeal
Vitamin B3 3.025mg 0.63mg Oatmeal
Vitamin B5 0.317mg 0.051mg Oatmeal
Vitamin B6 0.29mg 0.024mg Oatmeal
Folate 44µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.029mg Oatmeal
Threonine 0.083mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.105mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.2mg 0.18mg Oatmeal
Lysine 0.135mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.04mg 0.036mg Oatmeal
Phenylalanine 0.13mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.151mg 0.146mg Oatmeal
Histidine 0.057mg 0.082mg Yardlong bean (Asparagus bean)
Trans Fat 0.003g 0g Yardlong bean (Asparagus bean)
Saturated Fat 0.226g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.391g 0.009g Oatmeal
Polyunsaturated fat 0.426g 0.042g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
45%
Oatmeal
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 - 0.46g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.2g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.