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  6. Amaranth grain vs. Yardlong bean (Asparagus bean)

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

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Important differences between Amaranth grain and Yardlong bean (Asparagus bean)

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

The food varieties used in the comparison are Amaranth grain, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Amaranth grain vs Yardlong bean (Asparagus bean) 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.
Amaranth grain
Amaranth grain
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +114.3%
Contains more Magnesium +54.8%
Contains more Phosphorus +159.6%
Contains more Zinc +138.9%
Contains more Copper +217%
Contains more Manganese +324.9%
Contains more Selenium +266.7%
Contains more Potassium +114.8%
Contains less Sodium -33.3%
Equal in Calcium - 44
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +114.3%
Contains more Magnesium +54.8%
Contains more Phosphorus +159.6%
Contains more Zinc +138.9%
Contains more Copper +217%
Contains more Manganese +324.9%
Contains more Selenium +266.7%
Contains more Potassium +114.8%
Contains less Sodium -33.3%
Equal in Calcium - 44

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.
Amaranth grain
Amaranth grain
2
:
9
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B6 +370.8%
Contains more Vitamin B1 +466.7%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +168.1%
Contains more Folate +104.5%
Amaranth grain
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B6 +370.8%
Contains more Vitamin B1 +466.7%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +168.1%
Contains more Folate +104.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +50.2%
Contains more Fats +1480%
Contains more Carbs +103.6%
Contains more Water +16.4%
Equal in Other - 0.72
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +50.2%
Contains more Fats +1480%
Contains more Carbs +103.6%
Contains more Water +16.4%
Equal in Other - 0.72

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 9.18g Amaranth grain
Protein 3.8g 2.53g Amaranth grain
Fats 1.58g 0.1g Amaranth grain
Carbs 18.69g 9.18g Amaranth grain
Calories 102kcal 47kcal Amaranth grain
Starch 16.23g Amaranth grain
Fiber 2.1g Amaranth grain
Calcium 47mg 44mg Amaranth grain
Iron 2.1mg 0.98mg Amaranth grain
Magnesium 65mg 42mg Amaranth grain
Phosphorus 148mg 57mg Amaranth grain
Potassium 135mg 290mg Yardlong bean (Asparagus bean)
Sodium 6mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.86mg 0.36mg Amaranth grain
Copper 0.149mg 0.047mg Amaranth grain
Manganese 0.854mg 0.201mg Amaranth grain
Selenium 5.5µg 1.5µg Amaranth grain
Vitamin A 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.19mg Amaranth grain
Vitamin C 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.015mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.022mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.235mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.113mg 0.024mg Amaranth grain
Folate 22µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g Amaranth grain
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 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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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
5%
Amaranth grain
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
43%
Amaranth grain
19%
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 - 0.026g)
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

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. 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/169223/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.