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  6. Bamboo shoots vs. Yardlong bean (Asparagus bean) raw

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

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A recap on differences between bamboo shoots and yardlong bean (Asparagus bean) raw

  • Bamboo shoots are higher in vitamin B6, copper, potassium, and zinc, yet yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, folate, and magnesium.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin A needs 17% more than bamboo shoots.
  • Bamboo shoots contain 10 times more vitamin B6 than yardlong bean (Asparagus bean) raw. While bamboo shoots contain 0.24mg of vitamin B6, yardlong bean (Asparagus bean) raw contains only 0.024mg.
  • The glycemic index of bamboo shoots is lower.

Food varieties used in this article are Bamboo shoots, raw and Yardlong bean, raw.

Infographic

Bamboo shoots 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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
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 +122.1%
Contains more CopperCopper +295.8%
Contains more ZincZinc +197.3%
Contains more ManganeseManganese +27.8%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +284.6%
Contains more SeleniumSelenium +87.5%
~equal in Iron ~0.47mg
~equal in Phosphorus ~59mg
~equal in Sodium ~4mg

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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 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 B1Vitamin B1 +40.2%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more Vitamin B5Vitamin B5 +192.7%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more FolateFolate +785.7%
~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 Bamboo shoots Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B6 0.24mg 0.024mg 17%
Vitamin C 4mg 18.8mg 16%
Copper 0.19mg 0.048mg 16%
Folate 7µg 62µg 14%
Magnesium 3mg 44mg 10%
Potassium 533mg 240mg 9%
Fiber 2.2g 9%
Zinc 1.1mg 0.37mg 7%
Vitamin E 1mg 7%
Vitamin A 1µg 43µg 5%
Calcium 13mg 50mg 4%
Vitamin B1 0.15mg 0.107mg 4%
Vitamin B2 0.07mg 0.11mg 3%
Vitamin B5 0.161mg 0.055mg 2%
Manganese 0.262mg 0.205mg 2%
Vitamin B3 0.6mg 0.41mg 1%
Calories 27kcal 47kcal 1%
Selenium 0.8µg 1.5µg 1%
Carbs 5.2g 8.35g 1%
Protein 2.6g 2.8g 0%
Fats 0.3g 0.4g 0%
Net carbs 3g 8.35g N/A
Iron 0.5mg 0.47mg 0%
Sugar 3g N/A
Phosphorus 59mg 59mg 0%
Sodium 4mg 4mg 0%
Saturated fat 0.069g 0.105g 0%
Monounsaturated fat 0.007g 0.036g 0%
Polyunsaturated fat 0.134g 0.169g 0%
Tryptophan 0.027mg 0.032mg 0%
Threonine 0.086mg 0.104mg 0%
Isoleucine 0.088mg 0.15mg 0%
Leucine 0.14mg 0.2mg 0%
Lysine 0.134mg 0.184mg 0%
Methionine 0.03mg 0.04mg 0%
Phenylalanine 0.09mg 0.154mg 0%
Valine 0.106mg 0.162mg 0%
Histidine 0.042mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 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 OtherOther +50%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +60.6%
~equal in Protein ~2.8g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 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 -34.3%
Contains more Mono. FatMonounsaturated fat +414.3%
Contains more Poly. FatPolyunsaturated fat +26.1%

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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.