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

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Important differences between Yardlong bean (Asparagus bean) and Rye

  • Rye has more Manganese, Phosphorus, Copper, Vitamin B5, Vitamin B3, Selenium, Zinc, Vitamin B6, Iron, and Vitamin B1 than Yardlong bean (Asparagus bean).
  • Rye's daily need coverage for Manganese is 103% more.

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

Infographic

Yardlong bean (Asparagus bean) vs Rye 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 +83.3%
Contains more Iron +168.4%
Contains more Magnesium +161.9%
Contains more Phosphorus +482.5%
Contains more Potassium +75.9%
Contains less Sodium -50%
Contains more Zinc +636.1%
Contains more Copper +680.9%
Contains more Manganese +1182.1%
Contains more Selenium +826.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +83.3%
Contains more Iron +168.4%
Contains more Magnesium +161.9%
Contains more Phosphorus +482.5%
Contains more Potassium +75.9%
Contains less Sodium -50%
Contains more Zinc +636.1%
Contains more Copper +680.9%
Contains more Manganese +1182.1%
Contains more Selenium +826.7%

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.
:
7
Rye
Contains more Vitamin A +3990.9%
Contains more Vitamin C +∞%
Contains more Folate +18.4%
Contains more Vitamin B1 +271.8%
Contains more Vitamin B2 +153.5%
Contains more Vitamin B3 +577.8%
Contains more Vitamin B5 +2754.9%
Contains more Vitamin B6 +1125%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +3990.9%
Contains more Vitamin C +∞%
Contains more Folate +18.4%
Contains more Vitamin B1 +271.8%
Contains more Vitamin B2 +153.5%
Contains more Vitamin B3 +577.8%
Contains more Vitamin B5 +2754.9%
Contains more Vitamin B6 +1125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +725.2%
Contains more Protein +308.7%
Contains more Fats +1530%
Contains more Carbs +726.4%
Contains more Other +118.1%
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Water +725.2%
Contains more Protein +308.7%
Contains more Fats +1530%
Contains more Carbs +726.4%
Contains more Other +118.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +2211.1%
Contains more Polyunsaturated fat +1726.2%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +2211.1%
Contains more Polyunsaturated fat +1726.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Rye Opinion
Net carbs 9.18g 60.76g Rye
Protein 2.53g 10.34g Rye
Fats 0.1g 1.63g Rye
Carbs 9.18g 75.86g Rye
Calories 47kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Yardlong bean (Asparagus bean)
Fiber 15.1g Rye
Calcium 44mg 24mg Yardlong bean (Asparagus bean)
Iron 0.98mg 2.63mg Rye
Magnesium 42mg 110mg Rye
Phosphorus 57mg 332mg Rye
Potassium 290mg 510mg Rye
Sodium 4mg 2mg Rye
Zinc 0.36mg 2.65mg Rye
Copper 0.047mg 0.367mg Rye
Manganese 0.201mg 2.577mg Rye
Selenium 1.5µg 13.9µg Rye
Vitamin A 450IU 11IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 1µg Yardlong bean (Asparagus bean)
Vitamin E 0.85mg Rye
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.316mg Rye
Vitamin B2 0.099mg 0.251mg Rye
Vitamin B3 0.63mg 4.27mg Rye
Vitamin B5 0.051mg 1.456mg Rye
Vitamin B6 0.024mg 0.294mg Rye
Folate 45µg 38µg Yardlong bean (Asparagus bean)
Vitamin K 5.9µg Rye
Tryptophan 0.029mg 0.108mg Rye
Threonine 0.094mg 0.289mg Rye
Isoleucine 0.135mg 0.208mg Rye
Leucine 0.18mg 0.563mg Rye
Lysine 0.166mg 0.286mg Rye
Methionine 0.036mg 0.153mg Rye
Phenylalanine 0.139mg 0.435mg Rye
Valine 0.146mg 0.317mg Rye
Histidine 0.082mg 0.189mg Rye
Saturated Fat 0.026g 0.197g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.208g Rye
Polyunsaturated fat 0.042g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Rye
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
15%
Yardlong bean (Asparagus bean)
36%
Rye
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
98%
Rye

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.171g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.