Yardlong bean (Asparagus bean) vs. Russet potato — In-Depth Nutrition Comparison
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What are the main differences between Yardlong bean (Asparagus bean) and Russet potato?
- Yardlong bean (Asparagus bean) is richer in Vitamin C, yet Russet potato is richer in Vitamin B6, Potassium, Copper, and Vitamin B5.
- Russet potato's daily need coverage for Vitamin B6 is 25% higher.
- Yardlong bean (Asparagus bean) has 2 times more Calcium than Russet potato. Yardlong bean (Asparagus bean) has 44mg of Calcium, while Russet potato has 18mg.
We used Yardlong bean, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked types in this comparison.
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
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Calcium
+144.4%
Contains
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Magnesium
+40%
Contains
less
Sodium
-71.4%
Contains
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Selenium
+200%
Contains
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Phosphorus
+24.6%
Contains
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Potassium
+89.7%
Contains
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Copper
+127.7%
Contains
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Manganese
+13.4%
Equal in Iron - 1.07
Equal in Zinc - 0.35
Contains
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Calcium
+144.4%
Contains
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Magnesium
+40%
Contains
less
Sodium
-71.4%
Contains
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Selenium
+200%
Contains
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Phosphorus
+24.6%
Contains
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Potassium
+89.7%
Contains
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Copper
+127.7%
Contains
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Manganese
+13.4%
Equal in Iron - 1.07
Equal in Zinc - 0.35
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
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Vitamin A
+4400%
Contains
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Vitamin C
+95.2%
Contains
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Vitamin B1
+26.9%
Contains
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Vitamin B2
+106.3%
Contains
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Folate
+73.1%
Contains
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Vitamin B3
+114%
Contains
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Vitamin B5
+645.1%
Contains
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Vitamin B6
+1375%
Contains
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Vitamin A
+4400%
Contains
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Vitamin C
+95.2%
Contains
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Vitamin B1
+26.9%
Contains
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Vitamin B2
+106.3%
Contains
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Folate
+73.1%
Contains
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Vitamin B3
+114%
Contains
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Vitamin B5
+645.1%
Contains
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Vitamin B6
+1375%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+17.5%
Contains
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Fats
+30%
Contains
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Carbs
+133.6%
Contains
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Other
+87.5%
Equal in Protein - 2.63
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Water
+17.5%
Contains
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Fats
+30%
Contains
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Carbs
+133.6%
Contains
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Other
+87.5%
Equal in Protein - 2.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-18.8%
Contains
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Monounsaturated Fat
+200%
Contains
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Polyunsaturated fat
+28.6%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.042 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
less
Saturated Fat
-18.8%
Contains
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Monounsaturated Fat
+200%
Contains
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Polyunsaturated fat
+28.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in Cholesterol | Equal | ||
Lower in price | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 9.18g | 19.14g | |
Protein | 2.53g | 2.63g | |
Fats | 0.1g | 0.13g | |
Carbs | 9.18g | 21.44g | |
Calories | 47kcal | 97kcal | |
Starch | 17.45g | ||
Fructose | 0.32g | ||
Sugar | 1.08g | ||
Fiber | 2.3g | ||
Calcium | 44mg | 18mg | |
Iron | 0.98mg | 1.07mg | |
Magnesium | 42mg | 30mg | |
Phosphorus | 57mg | 71mg | |
Potassium | 290mg | 550mg | |
Sodium | 4mg | 14mg | |
Zinc | 0.36mg | 0.35mg | |
Copper | 0.047mg | 0.107mg | |
Manganese | 0.201mg | 0.228mg | |
Selenium | 1.5µg | 0.5µg | |
Vitamin A | 450IU | 10IU | |
Vitamin A RAE | 23µg | 1µg | |
Vitamin E | 0.07mg | ||
Vitamin C | 16.2mg | 8.3mg | |
Vitamin B1 | 0.085mg | 0.067mg | |
Vitamin B2 | 0.099mg | 0.048mg | |
Vitamin B3 | 0.63mg | 1.348mg | |
Vitamin B5 | 0.051mg | 0.38mg | |
Vitamin B6 | 0.024mg | 0.354mg | |
Folate | 45µg | 26µg | |
Vitamin K | 2µg | ||
Tryptophan | 0.029mg | 0.027mg | |
Threonine | 0.094mg | 0.086mg | |
Isoleucine | 0.135mg | 0.085mg | |
Leucine | 0.18mg | 0.125mg | |
Lysine | 0.166mg | 0.137mg | |
Methionine | 0.036mg | 0.041mg | |
Phenylalanine | 0.139mg | 0.104mg | |
Valine | 0.146mg | 0.131mg | |
Histidine | 0.082mg | 0.044mg | |
Saturated Fat | 0.026g | 0.032g | |
Monounsaturated Fat | 0.009g | 0.003g | |
Polyunsaturated fat | 0.042g | 0.054g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
15%
18%
Minerals Daily Need Coverage Score
19%
23%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Russet potato is lower in glycemic index (difference - 4)
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.
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.