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

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How are Wheat and Yardlong bean (Asparagus bean) different?

  • Wheat is higher in Selenium, Manganese, Copper, Zinc, Phosphorus, Vitamin B3, and Iron, however, Yardlong bean (Asparagus bean) is richer in Folate, and Vitamin B2.
  • Daily need coverage for Selenium from Wheat is 55% higher.
  • Wheat contains 5 times more Manganese than Yardlong bean (Asparagus bean). While Wheat contains 1.03mg of Manganese, Yardlong bean (Asparagus bean) contains only 0.201mg.

Wheat, KAMUT khorasan, cooked and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Wheat 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.
Contains more Iron +79.6%
Contains more Magnesium +14.3%
Contains more Phosphorus +157.9%
Contains more Zinc +411.1%
Contains more Copper +340.4%
Contains more Manganese +412.4%
Contains more Selenium +2026.7%
Contains more Calcium +388.9%
Contains more Potassium +76.8%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +79.6%
Contains more Magnesium +14.3%
Contains more Phosphorus +157.9%
Contains more Zinc +411.1%
Contains more Copper +340.4%
Contains more Manganese +412.4%
Contains more Selenium +2026.7%
Contains more Calcium +388.9%
Contains more Potassium +76.8%
Contains less Sodium -50%

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.
Wheat
4
:
Contains more Vitamin B1 +11.8%
Contains more Vitamin B3 +265.9%
Contains more Vitamin B6 +191.7%
Contains more Vitamin A +11150%
Contains more Vitamin B2 +230%
Contains more Folate +309.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 +11.8%
Contains more Vitamin B3 +265.9%
Contains more Vitamin B6 +191.7%
Contains more Vitamin A +11150%
Contains more Vitamin B2 +230%
Contains more Folate +309.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +125.7%
Contains more Fats +730%
Contains more Carbs +200.7%
Contains more Water +34.2%
Equal in Other - 0.72
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 Protein +125.7%
Contains more Fats +730%
Contains more Carbs +200.7%
Contains more Water +34.2%
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +478.6%
Contains less Saturated Fat -66.2%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +478.6%
Contains less Saturated Fat -66.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Yardlong bean (Asparagus bean) Opinion
Net carbs 23.3g 9.18g Wheat
Protein 5.71g 2.53g Wheat
Fats 0.83g 0.1g Wheat
Carbs 27.6g 9.18g Wheat
Calories 132kcal 47kcal Wheat
Sugar 3.07g Yardlong bean (Asparagus bean)
Fiber 4.3g Wheat
Calcium 9mg 44mg Yardlong bean (Asparagus bean)
Iron 1.76mg 0.98mg Wheat
Magnesium 48mg 42mg Wheat
Phosphorus 147mg 57mg Wheat
Potassium 164mg 290mg Yardlong bean (Asparagus bean)
Sodium 8mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.84mg 0.36mg Wheat
Copper 0.207mg 0.047mg Wheat
Manganese 1.03mg 0.201mg Wheat
Selenium 31.9µg 1.5µg Wheat
Vitamin A 4IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.24mg Wheat
Vitamin C 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.095mg 0.085mg Wheat
Vitamin B2 0.03mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 2.305mg 0.63mg Wheat
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.07mg 0.024mg Wheat
Folate 11µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.051mg 0.029mg Wheat
Threonine 0.172mg 0.094mg Wheat
Isoleucine 0.22mg 0.135mg Wheat
Leucine 0.432mg 0.18mg Wheat
Lysine 0.161mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.097mg 0.036mg Wheat
Phenylalanine 0.3mg 0.139mg Wheat
Valine 0.267mg 0.146mg Wheat
Histidine 0.147mg 0.082mg Wheat
Trans Fat 0.002g 0g Yardlong bean (Asparagus bean)
Saturated Fat 0.077g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.084g 0.009g Wheat
Polyunsaturated fat 0.243g 0.042g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
61%
Wheat
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 - 3.07g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.