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  6. Yardlong bean (Asparagus bean) vs. Spelt

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

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Differences between Yardlong bean (Asparagus bean) and Spelt

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, Folate, and Vitamin B2, however, Spelt is richer in Manganese, Copper, Phosphorus, Vitamin B3, Iron, and Zinc.
  • Spelt's daily need coverage for Manganese is 39% higher.

The food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Spelt, cooked.

Infographic

Yardlong bean (Asparagus bean) vs Spelt 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
7
Spelt
Spelt
Contains more Calcium +340%
Contains more Potassium +102.8%
Contains less Sodium -20%
Contains more Iron +70.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +163.2%
Contains more Zinc +247.2%
Contains more Copper +357.4%
Contains more Manganese +442.8%
Contains more Selenium +166.7%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +340%
Contains more Potassium +102.8%
Contains less Sodium -20%
Contains more Iron +70.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +163.2%
Contains more Zinc +247.2%
Contains more Copper +357.4%
Contains more Manganese +442.8%
Contains more Selenium +166.7%

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
6
:
4
Spelt
Spelt
Contains more Vitamin A +11150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +230%
Contains more Folate +246.2%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +307.9%
Contains more Vitamin B6 +233.3%
Yardlong bean (Asparagus bean)
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +11150%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +230%
Contains more Folate +246.2%
Contains more Vitamin B1 +21.2%
Contains more Vitamin B3 +307.9%
Contains more Vitamin B6 +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Spelt
Spelt
Contains more Water +31.4%
Contains more Other +10.8%
Contains more Protein +117.4%
Contains more Fats +750%
Contains more Carbs +188%
Equal in Other - 0.65
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +31.4%
Contains more Other +10.8%
Contains more Protein +117.4%
Contains more Fats +750%
Contains more Carbs +188%
Equal in Other - 0.65

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) Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Spelt Opinion
Net carbs 9.18g 22.54g Spelt
Protein 2.53g 5.5g Spelt
Fats 0.1g 0.85g Spelt
Carbs 9.18g 26.44g Spelt
Calories 47kcal 127kcal Spelt
Starch 19.57g Spelt
Fiber 3.9g Spelt
Calcium 44mg 10mg Yardlong bean (Asparagus bean)
Iron 0.98mg 1.67mg Spelt
Magnesium 42mg 49mg Spelt
Phosphorus 57mg 150mg Spelt
Potassium 290mg 143mg Yardlong bean (Asparagus bean)
Sodium 4mg 5mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 1.25mg Spelt
Copper 0.047mg 0.215mg Spelt
Manganese 0.201mg 1.091mg Spelt
Selenium 1.5µg 4µg Spelt
Vitamin A 450IU 4IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.26mg Spelt
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.103mg Spelt
Vitamin B2 0.099mg 0.03mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 2.57mg Spelt
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg 0.08mg Spelt
Folate 45µg 13µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g Spelt
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Spelt
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)
10%
Spelt
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
45%
Spelt

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.