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

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

  • Porridge has more Iron, while Yardlong bean (Asparagus bean) has more Vitamin C, Magnesium, Manganese, Folate, Potassium, Phosphorus, and Vitamin B2.
  • Porridge covers your daily need of Iron 35% more than Yardlong bean (Asparagus bean).
  • Porridge contains 2 times more Calcium than Yardlong bean (Asparagus bean). While Porridge contains 87mg of Calcium, Yardlong bean (Asparagus bean) contains only 44mg.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Porridge 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 +97.7%
Contains more Iron +281.6%
Contains more Selenium +86.7%
Contains more Magnesium +740%
Contains more Phosphorus +280%
Contains more Potassium +1712.5%
Contains less Sodium -33.3%
Contains more Zinc +176.9%
Contains more Copper +17.5%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +97.7%
Contains more Iron +281.6%
Contains more Selenium +86.7%
Contains more Magnesium +740%
Contains more Phosphorus +280%
Contains more Potassium +1712.5%
Contains less Sodium -33.3%
Contains more Zinc +176.9%
Contains more Copper +17.5%
Contains more Manganese +∞%

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 B5 +39.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +296%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B6 +84.6%
Contains more Folate +275%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 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 B5 +39.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +296%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B6 +84.6%
Contains more Folate +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +110%
Contains more Carbs +14.6%
Contains more Protein +75.7%
Contains more Other +227.3%
Equal in Water - 87.47
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +110%
Contains more Carbs +14.6%
Contains more Protein +75.7%
Contains more Other +227.3%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +171.4%
Contains less Saturated Fat -21.2%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +211.1%
Contains more Polyunsaturated fat +171.4%
Contains less Saturated Fat -21.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Yardlong bean (Asparagus bean) Opinion
Net carbs 10.02g 9.18g Porridge
Protein 1.44g 2.53g Yardlong bean (Asparagus bean)
Fats 0.21g 0.1g Porridge
Carbs 10.52g 9.18g Porridge
Calories 50kcal 47kcal Porridge
Sugar 0.03g Yardlong bean (Asparagus bean)
Fiber 0.5g Porridge
Calcium 87mg 44mg Porridge
Iron 3.74mg 0.98mg Porridge
Magnesium 5mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 15mg 57mg Yardlong bean (Asparagus bean)
Potassium 16mg 290mg Yardlong bean (Asparagus bean)
Sodium 6mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.13mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.04mg 0.047mg Yardlong bean (Asparagus bean)
Manganese 0mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 2.8µg 1.5µg Porridge
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.02mg Porridge
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.055mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.025mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.52mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.071mg 0.051mg Porridge
Vitamin B6 0.013mg 0.024mg Yardlong bean (Asparagus bean)
Folate 12µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.1µg Porridge
Tryptophan 0.02mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.045mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.063mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.11mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.037mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.027mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.078mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.07mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.033mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.033g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.028g 0.009g Porridge
Polyunsaturated fat 0.114g 0.042g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
21%
Porridge
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 - 0.03g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.007g)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 20)
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 ($)
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.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.