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

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

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

  • Avocadoes are richer in vitamin B5, vitamin B6, copper, vitamin B3, and potassium, while yardlong bean (Asparagus bean) raw is higher in vitamin A and vitamin C.
  • Avocadoes' daily need coverage for vitamin B5 is 27% higher.
  • Yardlong bean (Asparagus bean) raw has 20 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while yardlong bean (Asparagus bean) raw has 0.105g.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than avocadoes (40).

We used Avocados, raw, all commercial varieties and Yardlong bean, raw types in this comparison.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 +102.1%
Contains more IronIron +17%
Contains more CopperCopper +295.8%
Contains more ZincZinc +73%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +316.7%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +275%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +323.9%
Contains more Vitamin B5Vitamin B5 +2425.5%
Contains more Vitamin B6Vitamin B6 +970.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +30.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +88%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +59.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B5 1.389mg 0.055mg 27%
Fiber 6.7g 27%
Monounsaturated fat 9.799g 0.036g 24%
Fats 14.66g 0.4g 22%
Vitamin K 21µg 18%
Vitamin B6 0.257mg 0.024mg 18%
Copper 0.19mg 0.048mg 16%
Vitamin E 2.07mg 14%
Polyunsaturated fat 1.816g 0.169g 11%
Vitamin C 10mg 18.8mg 10%
Saturated fat 2.126g 0.105g 9%
Vitamin B3 1.738mg 0.41mg 8%
Potassium 485mg 240mg 7%
Calories 160kcal 47kcal 6%
Folate 81µg 62µg 5%
Calcium 12mg 50mg 4%
Vitamin A 7µg 43µg 4%
Magnesium 29mg 44mg 4%
Vitamin B1 0.067mg 0.107mg 3%
Manganese 0.142mg 0.205mg 3%
Choline 14.2mg 3%
Vitamin B2 0.13mg 0.11mg 2%
Protein 2g 2.8g 2%
Selenium 0.4µg 1.5µg 2%
Zinc 0.64mg 0.37mg 2%
Phosphorus 52mg 59mg 1%
Iron 0.55mg 0.47mg 1%
Carbs 8.53g 8.35g 0%
Net carbs 1.83g 8.35g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 4mg 0%
Tryptophan 0.025mg 0.032mg 0%
Threonine 0.073mg 0.104mg 0%
Isoleucine 0.084mg 0.15mg 0%
Leucine 0.143mg 0.2mg 0%
Lysine 0.132mg 0.184mg 0%
Methionine 0.038mg 0.04mg 0%
Phenylalanine 0.097mg 0.154mg 0%
Valine 0.107mg 0.162mg 0%
Histidine 0.049mg 0.09mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +3565%
Contains more OtherOther +163.3%
Contains more ProteinProtein +40%
Contains more WaterWater +20%
~equal in Carbs ~8.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +27119.4%
Contains more Poly. FatPolyunsaturated fat +974.6%
Contains less Sat. FatSaturated fat -95.1%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.