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

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

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

  • Artichoke is richer in copper, iron, vitamin B6, and vitamin B5, while yardlong bean (Asparagus bean) raw is higher in vitamin A and vitamin C.
  • Artichoke's daily need coverage for copper is 20% higher.
  • Yardlong bean (Asparagus bean) raw has 6 times less vitamin B5 than artichoke. Artichoke has 0.338mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than artichoke (32).

We used Artichokes, (globe or french), raw and Yardlong bean, raw types in this comparison.

Infographic

Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 +36.4%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +172.3%
Contains more CopperCopper +381.3%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +52.5%
Contains more ManganeseManganese +24.9%
Contains more CalciumCalcium +13.6%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +650%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 B3Vitamin B3 +155.1%
Contains more Vitamin B5Vitamin B5 +514.5%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Artichoke Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 5.4g 22%
Copper 0.231mg 0.048mg 20%
Vitamin K 14.8µg 12%
Iron 1.28mg 0.47mg 10%
Vitamin C 11.7mg 18.8mg 8%
Vitamin B6 0.116mg 0.024mg 7%
Vitamin B5 0.338mg 0.055mg 6%
Choline 34.4mg 6%
Vitamin A 1µg 43µg 5%
Magnesium 60mg 44mg 4%
Phosphorus 90mg 59mg 4%
Vitamin B3 1.046mg 0.41mg 4%
Sodium 94mg 4mg 4%
Potassium 370mg 240mg 4%
Vitamin B2 0.066mg 0.11mg 3%
Vitamin B1 0.072mg 0.107mg 3%
Folate 68µg 62µg 2%
Manganese 0.256mg 0.205mg 2%
Selenium 0.2µg 1.5µg 2%
Zinc 0.49mg 0.37mg 1%
Polyunsaturated fat 0.064g 0.169g 1%
Calcium 44mg 50mg 1%
Vitamin E 0.19mg 1%
Protein 3.27g 2.8g 1%
Carbs 10.51g 8.35g 1%
Calories 47kcal 47kcal 0%
Fats 0.15g 0.4g 0%
Net carbs 5.11g 8.35g N/A
Sugar 0.99g N/A
Saturated fat 0.036g 0.105g 0%
Monounsaturated fat 0.005g 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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +16.8%
Contains more CarbsCarbs +25.9%
Contains more OtherOther +88.3%
Contains more FatsFats +166.7%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 -65.7%
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +164.1%

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.