Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Differences between amaranth and yardlong bean (Asparagus bean) raw

  • Amaranth has more manganese, iron, phosphorus, copper, selenium, and vitamin B6, while yardlong bean (Asparagus bean) raw has more folate, vitamin B1, and vitamin B2.
  • Amaranth's daily need coverage for manganese is 28% higher.
  • Yardlong bean (Asparagus bean) raw contains 5 times less vitamin B6 than amaranth. Amaranth contains 0.113mg of vitamin B6, while yardlong bean (Asparagus bean) raw contains 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a lower glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of amaranth is 97.

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

Infographic

Amaranth 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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
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 +47.7%
Contains more IronIron +346.8%
Contains more CopperCopper +210.4%
Contains more ZincZinc +132.4%
Contains more PhosphorusPhosphorus +150.8%
Contains more ManganeseManganese +316.6%
Contains more SeleniumSelenium +266.7%
Contains more PotassiumPotassium +77.8%
Contains less SodiumSodium -33.3%
~equal in Calcium ~50mg

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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 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 EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +370.8%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +74.5%
Contains more FolateFolate +181.8%
~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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 +35.7%
Contains more FatsFats +295%
Contains more CarbsCarbs +123.8%
Contains more OtherOther +28.3%
Contains more WaterWater +16.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Yardlong bean (Asparagus bean) raw
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 Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 0.854mg 0.205mg 28%
Vitamin C 18.8mg 21%
Iron 2.1mg 0.47mg 20%
Phosphorus 148mg 59mg 13%
Copper 0.149mg 0.048mg 11%
Folate 22µg 62µg 10%
Vitamin B1 0.015mg 0.107mg 8%
Fiber 2.1g 8%
Selenium 5.5µg 1.5µg 7%
Vitamin B6 0.113mg 0.024mg 7%
Vitamin B2 0.022mg 0.11mg 7%
Starch 16.23g 7%
Vitamin A 43µg 5%
Magnesium 65mg 44mg 5%
Zinc 0.86mg 0.37mg 4%
Calories 102kcal 47kcal 3%
Potassium 135mg 240mg 3%
Carbs 18.69g 8.35g 3%
Protein 3.8g 2.8g 2%
Fats 1.58g 0.4g 2%
Polyunsaturated fat 0.169g 1%
Vitamin B3 0.235mg 0.41mg 1%
Vitamin B5 0.055mg 1%
Vitamin E 0.19mg 1%
Net carbs 16.59g 8.35g N/A
Calcium 47mg 50mg 0%
Sodium 6mg 4mg 0%
Saturated fat 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
Amaranth 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
5%
Amaranth
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
43%
Amaranth
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $3)
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?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.105g)
Which food is richer in minerals?
Amaranth
Amaranth 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.