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  6. Arrowroot vs. Yardlong bean (Asparagus bean) raw

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

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What are the main differences between arrowroot and yardlong bean (Asparagus bean) raw?

  • Arrowroot is richer in folate, iron, vitamin B6, copper, vitamin B3, potassium, and phosphorus, while yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Arrowroot's daily need coverage for folate is 69% higher.
  • Yardlong bean (Asparagus bean) raw has 11 times less vitamin B6 than arrowroot. Arrowroot has 0.266mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than arrowroot (58).

We used Arrowroot, raw and Yardlong bean, raw types in this comparison.

Infographic

Arrowroot vs Yardlong bean (Asparagus bean) raw 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" 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
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 PotassiumPotassium +89.2%
Contains more IronIron +372.3%
Contains more CopperCopper +152.1%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +66.1%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +17.8%
Contains more SeleniumSelenium +114.3%

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 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 B1Vitamin B1 +33.6%
Contains more Vitamin B3Vitamin B3 +312.9%
Contains more Vitamin B5Vitamin B5 +430.9%
Contains more Vitamin B6Vitamin B6 +1008.3%
Contains more FolateFolate +445.2%
Contains more Vitamin CVitamin C +889.5%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +86.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arrowroot Yardlong bean (Asparagus bean) raw DV% diff.
Folate 338µg 62µg 69%
Iron 2.22mg 0.47mg 22%
Vitamin B6 0.266mg 0.024mg 19%
Vitamin C 1.9mg 18.8mg 19%
Vitamin B3 1.693mg 0.41mg 8%
Copper 0.121mg 0.048mg 8%
Potassium 454mg 240mg 6%
Phosphorus 98mg 59mg 6%
Vitamin B5 0.292mg 0.055mg 5%
Magnesium 25mg 44mg 5%
Fiber 1.3g 5%
Vitamin A 1µg 43µg 5%
Calcium 6mg 50mg 4%
Vitamin B2 0.059mg 0.11mg 4%
Vitamin B1 0.143mg 0.107mg 3%
Protein 4.24g 2.8g 3%
Zinc 0.63mg 0.37mg 2%
Carbs 13.39g 8.35g 2%
Polyunsaturated fat 0.092g 0.169g 1%
Calories 65kcal 47kcal 1%
Selenium 0.7µg 1.5µg 1%
Manganese 0.174mg 0.205mg 1%
Sodium 26mg 4mg 1%
Fats 0.2g 0.4g 0%
Net carbs 12.09g 8.35g N/A
Saturated fat 0.039g 0.105g 0%
Monounsaturated fat 0.004g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 +51.4%
Contains more CarbsCarbs +60.4%
Contains more OtherOther +136.7%
Contains more FatsFats +100%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 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 less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +83.7%

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.