Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yardlong bean (Asparagus bean)
  5. Compare
  6. Yardlong bean (Asparagus bean) vs. Wheat

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

Compare

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

  • Yardlong bean (Asparagus bean) is higher in Folate, and Vitamin B2, however, Wheat is richer in Selenium, Manganese, Copper, Zinc, Phosphorus, Vitamin B3, and Iron.
  • Daily need coverage for Selenium from Wheat is 55% higher.
  • Yardlong bean (Asparagus bean) contains 4 times more Folate than Wheat. While Yardlong bean (Asparagus bean) contains 45µg of Folate, Wheat contains only 11µg.

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

Infographic

Yardlong bean (Asparagus bean) vs Wheat 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
Wheat
Wheat
Contains more Calcium +388.9%
Contains more Potassium +76.8%
Contains less Sodium -50%
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%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +388.9%
Contains more Potassium +76.8%
Contains less Sodium -50%
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%

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
Wheat
Wheat
Contains more Vitamin A +11150%
Contains more Vitamin B2 +230%
Contains more Folate +309.1%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B3 +265.9%
Contains more Vitamin B6 +191.7%
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%
Wheat
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%
Contains more Vitamin A +11150%
Contains more Vitamin B2 +230%
Contains more Folate +309.1%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B3 +265.9%
Contains more Vitamin B6 +191.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Wheat
Wheat
Contains more Water +34.2%
Contains more Protein +125.7%
Contains more Fats +730%
Contains more Carbs +200.7%
Equal in Other - 0.68
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +34.2%
Contains more Protein +125.7%
Contains more Fats +730%
Contains more Carbs +200.7%
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Wheat
Wheat
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +478.6%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +833.3%
Contains more Polyunsaturated fat +478.6%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Corn raw
Corn raw
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Green bean raw
Green bean raw
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Beetroot
Beetroot
Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle

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)
9%
Wheat
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
61%
Wheat

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.