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Crateva religiosa vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between crateva religiosa and yardlong bean (Asparagus bean) raw?

  • Crateva religiosa is richer in vitamin C and iron, while yardlong bean (Asparagus bean) raw is higher in vitamin A.
  • Crateva religiosa's daily need coverage for vitamin C is 39% higher.
  • Yardlong bean (Asparagus bean) raw has 3 times less iron than crateva religiosa. Crateva religiosa has 1.61mg of iron, while yardlong bean (Asparagus bean) raw has 0.47mg.

We used Abiyuch, raw and Yardlong bean, raw types in this comparison.

Infographic

Crateva religiosa vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +242.6%
Contains more CopperCopper +18.8%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +525%
Contains more ZincZinc +19.4%
Contains more PhosphorusPhosphorus +25.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +12.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +187.8%
Contains more Vitamin AVitamin A +760%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +110.8%
Contains more OtherOther +50%
Contains more ProteinProtein +86.7%
Contains more FatsFats +300%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crateva religiosa Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 54.1mg 18.8mg 39%
Fiber 5.3g 21%
Folate 62µg 16%
Iron 1.61mg 0.47mg 14%
Vitamin B1 0.107mg 9%
Vitamin B2 0.11mg 8%
Fructose 3.8g 5%
Magnesium 24mg 44mg 5%
Calcium 8mg 50mg 4%
Vitamin A 5µg 43µg 4%
Selenium 1.5µg 3%
Carbs 17.6g 8.35g 3%
Vitamin B3 0.41mg 3%
Protein 1.5g 2.8g 3%
Vitamin B6 0.024mg 2%
Potassium 304mg 240mg 2%
Phosphorus 47mg 59mg 2%
Polyunsaturated fat 0.169g 1%
Vitamin B5 0.055mg 1%
Manganese 0.182mg 0.205mg 1%
Copper 0.057mg 0.048mg 1%
Calories 69kcal 47kcal 1%
Zinc 0.31mg 0.37mg 1%
Sodium 20mg 4mg 1%
Fats 0.1g 0.4g 0%
Net carbs 12.3g 8.35g N/A
Sugar 8.55g N/A
Saturated fat 0.014g 0.105g 0%
Monounsaturated fat 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Which food is preferable for your diet?

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

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
14%
Crateva religiosa
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
18%
Crateva religiosa
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 8.55g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 16mg)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.091g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 86)
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.

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. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.