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

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Significant differences between almonds and yardlong bean (Asparagus bean) raw

  • Almonds have more copper, manganese, vitamin B2, phosphorus, magnesium, iron, zinc, calcium, and vitamin B3; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Almonds cover your daily copper needs 109% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 11 times less manganese than almonds. Almonds have 2.179mg of manganese, while yardlong bean (Asparagus bean) raw has 0.205mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Nuts, almonds and Yardlong bean, raw.

Infographic

Almonds 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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 MagnesiumMagnesium +513.6%
Contains more CalciumCalcium +438%
Contains more PotassiumPotassium +205.4%
Contains more IronIron +689.4%
Contains more CopperCopper +2047.9%
Contains more ZincZinc +743.2%
Contains more PhosphorusPhosphorus +715.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +962.9%
Contains more SeleniumSelenium +173.3%

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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +91.6%
Contains more Vitamin B2Vitamin B2 +934.5%
Contains more Vitamin B3Vitamin B3 +782.4%
Contains more Vitamin B5Vitamin B5 +756.4%
Contains more Vitamin B6Vitamin B6 +470.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +40.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +655.4%
Contains more FatsFats +12382.5%
Contains more CarbsCarbs +158.1%
Contains more OtherOther +393.3%
Contains more WaterWater +1892.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 more Mono. FatMonounsaturated fat +87541.7%
Contains more Poly. FatPolyunsaturated fat +7195.3%
Contains less Sat. FatSaturated fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Yardlong bean (Asparagus bean) raw
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 Almonds Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.048mg 109%
Manganese 2.179mg 0.205mg 86%
Polyunsaturated fat 12.329g 0.169g 81%
Vitamin B2 1.138mg 0.11mg 79%
Monounsaturated fat 31.551g 0.036g 79%
Fats 49.93g 0.4g 76%
Phosphorus 481mg 59mg 60%
Magnesium 270mg 44mg 54%
Fiber 12.5g 50%
Iron 3.71mg 0.47mg 41%
Protein 21.15g 2.8g 37%
Calories 579kcal 47kcal 27%
Zinc 3.12mg 0.37mg 25%
Calcium 269mg 50mg 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B3 3.618mg 0.41mg 20%
Saturated fat 3.802g 0.105g 17%
Potassium 733mg 240mg 15%
Choline 52.1mg 9%
Vitamin B6 0.137mg 0.024mg 9%
Vitamin B1 0.205mg 0.107mg 8%
Vitamin B5 0.471mg 0.055mg 8%
Selenium 4.1µg 1.5µg 5%
Vitamin A 0µg 43µg 5%
Folate 44µg 62µg 5%
Carbs 21.55g 8.35g 4%
Net carbs 9.05g 8.35g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 4mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.032mg 0%
Threonine 0.601mg 0.104mg 0%
Isoleucine 0.751mg 0.15mg 0%
Leucine 1.473mg 0.2mg 0%
Lysine 0.568mg 0.184mg 0%
Methionine 0.157mg 0.04mg 0%
Phenylalanine 1.132mg 0.154mg 0%
Valine 0.855mg 0.162mg 0%
Histidine 0.539mg 0.09mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds 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
78%
Almonds
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
142%
Almonds
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 - 4.35g)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 3.697g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.