Yardlong bean (Asparagus bean) vs. Winter squash — In-Depth Nutrition Comparison
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The main differences between Yardlong bean (Asparagus bean) and Winter squash
- Yardlong bean (Asparagus bean) has more Vitamin C, Magnesium, Iron, Folate, Vitamin B1, and Phosphorus, however, Winter squash has more Vitamin A RAE, and Vitamin B6.
- Daily need coverage for Vitamin A RAE from Winter squash is 26% higher.
- Winter squash has 5 times less Vitamin B1 than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 0.085mg of Vitamin B1, while Winter squash has 0.016mg.
Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.
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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
+100%
Contains
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Iron
+122.7%
Contains
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Magnesium
+223.1%
Contains
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Phosphorus
+200%
Contains
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Potassium
+20.3%
Contains
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Zinc
+63.6%
Contains
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Selenium
+275%
Contains
less
Sodium
-75%
Contains
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Copper
+74.5%
Equal in Manganese - 0.187
Contains
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Calcium
+100%
Contains
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Iron
+122.7%
Contains
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Magnesium
+223.1%
Contains
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Phosphorus
+200%
Contains
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Potassium
+20.3%
Contains
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Zinc
+63.6%
Contains
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Selenium
+275%
Contains
less
Sodium
-75%
Contains
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Copper
+74.5%
Equal in Manganese - 0.187
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 C
+68.8%
Contains
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Vitamin B1
+431.3%
Contains
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Vitamin B2
+47.8%
Contains
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Vitamin B3
+27.3%
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Folate
+125%
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Vitamin A
+1060.7%
Contains
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Vitamin B5
+358.8%
Contains
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Vitamin B6
+570.8%
Contains
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Vitamin C
+68.8%
Contains
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Vitamin B1
+431.3%
Contains
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Vitamin B2
+47.8%
Contains
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Vitamin B3
+27.3%
Contains
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Folate
+125%
Contains
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Vitamin A
+1060.7%
Contains
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Vitamin B5
+358.8%
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Vitamin B6
+570.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+184.3%
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Fats
+250%
Equal in Carbs - 8.85
Equal in Water - 89.21
Equal in Other - 0.7
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Contains
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Protein
+184.3%
Contains
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Fats
+250%
Equal in Carbs - 8.85
Equal in Water - 89.21
Equal in Other - 0.7
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-63.9%
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Monounsaturated Fat
+188.9%
Contains
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Polyunsaturated fat
+250%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.042 g
Saturated Fat:
0.072 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.147 g
Contains
less
Saturated Fat
-63.9%
Contains
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Monounsaturated Fat
+188.9%
Contains
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Polyunsaturated fat
+250%
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 Saturated Fat | |||
Rich in minerals | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in Cholesterol | Equal | ||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 9.18g | 6.05g | |
Protein | 2.53g | 0.89g | |
Fats | 0.1g | 0.35g | |
Carbs | 9.18g | 8.85g | |
Calories | 47kcal | 37kcal | |
Sugar | 3.3g | ||
Fiber | 2.8g | ||
Calcium | 44mg | 22mg | |
Iron | 0.98mg | 0.44mg | |
Magnesium | 42mg | 13mg | |
Phosphorus | 57mg | 19mg | |
Potassium | 290mg | 241mg | |
Sodium | 4mg | 1mg | |
Zinc | 0.36mg | 0.22mg | |
Copper | 0.047mg | 0.082mg | |
Manganese | 0.201mg | 0.187mg | |
Selenium | 1.5µg | 0.4µg | |
Vitamin A | 450IU | 5223IU | |
Vitamin A RAE | 23µg | 261µg | |
Vitamin E | 0.12mg | ||
Vitamin C | 16.2mg | 9.6mg | |
Vitamin B1 | 0.085mg | 0.016mg | |
Vitamin B2 | 0.099mg | 0.067mg | |
Vitamin B3 | 0.63mg | 0.495mg | |
Vitamin B5 | 0.051mg | 0.234mg | |
Vitamin B6 | 0.024mg | 0.161mg | |
Folate | 45µg | 20µg | |
Vitamin K | 4.4µg | ||
Tryptophan | 0.029mg | 0.013mg | |
Threonine | 0.094mg | 0.027mg | |
Isoleucine | 0.135mg | 0.035mg | |
Leucine | 0.18mg | 0.05mg | |
Lysine | 0.166mg | 0.033mg | |
Methionine | 0.036mg | 0.011mg | |
Phenylalanine | 0.139mg | 0.035mg | |
Valine | 0.146mg | 0.038mg | |
Histidine | 0.082mg | 0.017mg | |
Saturated Fat | 0.026g | 0.072g | |
Monounsaturated Fat | 0.009g | 0.026g | |
Polyunsaturated fat | 0.042g | 0.147g |
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%
38%
Minerals Daily Need Coverage Score
19%
12%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.046g)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 73)
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.