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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 Copper +210.4%
Contains more Zinc +132.4%
Contains more Phosphorus +150.8%
Contains more Potassium +77.8%
Contains less Sodium -33.3%
Equal in Calcium - 50
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +346.8%
Contains more Magnesium +47.7%
Contains more Copper +210.4%
Contains more Zinc +132.4%
Contains more Phosphorus +150.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the 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 table

Pay attention at 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 Sugars Equal

Which food is preferable in case of diets?

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

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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 Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Amaranth grain Yardlong bean (Asparagus bean) Opinion
Calories 102 47 Amaranth grain
Protein 3.8 2.8 Amaranth grain
Fats 1.58 0.4 Amaranth grain
Vitamin C 18.8 Yardlong bean (Asparagus bean)
Carbs 18.69 8.35 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Yardlong bean (Asparagus bean)
Iron 2.1 0.47 Amaranth grain
Calcium 47 50 Yardlong bean (Asparagus bean)
Potassium 135 240 Yardlong bean (Asparagus bean)
Magnesium 65 44 Amaranth grain
Sugars
Fiber 2.1 Amaranth grain
Copper 0.149 0.048 Amaranth grain
Zinc 0.86 0.37 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 148 59 Amaranth grain
Sodium 6 4 Yardlong bean (Asparagus bean)
Vitamin A 865 Yardlong bean (Asparagus bean)
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Yardlong bean (Asparagus bean)
Vitamin B1 0.015 0.107 Yardlong bean (Asparagus bean)
Vitamin B2 0.022 0.11 Yardlong bean (Asparagus bean)
Vitamin B3 0.235 0.41 Yardlong bean (Asparagus bean)
Vitamin B5 0.055 Yardlong bean (Asparagus bean)
Vitamin B6 0.113 0.024 Amaranth grain
Vitamin B12 0 Yardlong bean (Asparagus bean)
Vitamin K
Folate 22 62 Yardlong bean (Asparagus bean)
Trans Fat 0 Amaranth grain
Saturated Fat 0.105 Amaranth grain
Monounsaturated Fat 0.036 Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.169 Yardlong bean (Asparagus bean)
Tryptophan 0.032 Yardlong bean (Asparagus bean)
Threonine 0.104 Yardlong bean (Asparagus bean)
Isoleucine 0.15 Yardlong bean (Asparagus bean)
Leucine 0.2 Yardlong bean (Asparagus bean)
Lysine 0.184 Yardlong bean (Asparagus bean)
Methionine 0.04 Yardlong bean (Asparagus bean)
Phenylalanine 0.154 Yardlong bean (Asparagus bean)
Valine 0.162 Yardlong bean (Asparagus bean)
Histidine 0.09 Yardlong bean (Asparagus bean)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.