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Amaranth grain vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Differences between Amaranth grain and Yardlong bean (Asparagus bean)

  • Amaranth grain has more Manganese, Iron, Phosphorus, Copper, Selenium, and Vitamin B6, while Yardlong bean (Asparagus bean) has more Folate, Vitamin B1, and Vitamin B2.
  • Amaranth grain's daily need coverage for Manganese is 28% higher.
  • Yardlong bean (Asparagus bean) contains 5 times less Vitamin B6 than Amaranth grain. Amaranth grain contains 0.113mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

The food types used in this comparison are Amaranth grain, cooked and Yardlong bean, raw.

Infographic

Amaranth grain vs Yardlong bean (Asparagus bean) infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +346.8%
Contains more Magnesium +47.7%
Contains more Phosphorus +150.8%
Contains more Zinc +132.4%
Contains more Copper +210.4%
Contains more Potassium +77.8%
Contains less Sodium -33.3%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +346.8%
Contains more Magnesium +47.7%
Contains more Phosphorus +150.8%
Contains more Zinc +132.4%
Contains more Copper +210.4%
Contains more Potassium +77.8%
Contains less Sodium -33.3%
Equal in Calcium - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B6 +370.8%
Contains more Vitamin B1 +613.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +74.5%
Contains more Folate +181.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B6 +370.8%
Contains more Vitamin B1 +613.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +74.5%
Contains more Folate +181.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Yardlong bean (Asparagus bean) Opinion
Net carbs 16.59g 8.35g Amaranth grain
Protein 3.8g 2.8g Amaranth grain
Fats 1.58g 0.4g Amaranth grain
Carbs 18.69g 8.35g Amaranth grain
Calories 102kcal 47kcal Amaranth grain
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g g Amaranth grain
Calcium 47mg 50mg Yardlong bean (Asparagus bean)
Iron 2.1mg 0.47mg Amaranth grain
Magnesium 65mg 44mg Amaranth grain
Phosphorus 148mg 59mg Amaranth grain
Potassium 135mg 240mg Yardlong bean (Asparagus bean)
Sodium 6mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.86mg 0.37mg Amaranth grain
Copper 0.149mg 0.048mg Amaranth grain
Vitamin A IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Yardlong bean (Asparagus bean)
Vitamin D µg 0µg Yardlong bean (Asparagus bean)
Vitamin C mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.015mg 0.107mg Yardlong bean (Asparagus bean)
Vitamin B2 0.022mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 0.235mg 0.41mg Yardlong bean (Asparagus bean)
Vitamin B5 mg 0.055mg Yardlong bean (Asparagus bean)
Vitamin B6 0.113mg 0.024mg Amaranth grain
Folate 22µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 µg 0µg Yardlong bean (Asparagus bean)
Vitamin K µg µg
Tryptophan mg 0.032mg Yardlong bean (Asparagus bean)
Threonine mg 0.104mg Yardlong bean (Asparagus bean)
Isoleucine mg 0.15mg Yardlong bean (Asparagus bean)
Leucine mg 0.2mg Yardlong bean (Asparagus bean)
Lysine mg 0.184mg Yardlong bean (Asparagus bean)
Methionine mg 0.04mg Yardlong bean (Asparagus bean)
Phenylalanine mg 0.154mg Yardlong bean (Asparagus bean)
Valine mg 0.162mg Yardlong bean (Asparagus bean)
Histidine mg 0.09mg Yardlong bean (Asparagus bean)
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.105g Amaranth grain
Monounsaturated Fat g 0.036g Yardlong bean (Asparagus bean)
Polyunsaturated fat g 0.169g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
36
Amaranth grain
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
17%
Yardlong bean (Asparagus bean)
Carbohydrates
19%
Amaranth grain
8%
Yardlong bean (Asparagus bean)
Fats
7%
Amaranth grain
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 11)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $3)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.105g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Yardlong bean (Asparagus bean) - 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.