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Beans, snap, green, microwaved vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Important differences between beans, snap, green, microwaved and yardlong bean (Asparagus bean) raw

  • Beans, snap, green, microwaved has more vitamin B6 and manganese; however, yardlong bean (Asparagus bean) raw has more vitamin C.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 13% more.
  • Beans, snap, green, microwaved has 5 times more vitamin B6 than yardlong bean (Asparagus bean) raw. Beans, snap, green, microwaved has 0.124mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.

The food varieties used in the comparison are Beans, snap, green, microwaved and Yardlong bean, raw.

Infographic

Beans, snap, green, microwaved 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 20% 17% 29% 31% 30% 10% 21% 0.39% 43% 0%
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 +34.6%
Contains more IronIron +76.6%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +62%
Contains more MagnesiumMagnesium +57.1%
Contains more PhosphorusPhosphorus +20.4%
~equal in Calcium ~50mg
~equal in Zinc ~0.37mg

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 24% 0% 0% 0% 20% 17% 14% 18% 29% 0% 0% 35% 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 B3Vitamin B3 +88.5%
Contains more Vitamin B5Vitamin B5 +445.5%
Contains more Vitamin B6Vitamin B6 +416.7%
Contains more Vitamin CVitamin C +157.5%
Contains more Vitamin B1Vitamin B1 +37.2%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more FolateFolate +31.9%
~equal in Vitamin E ~mg
~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
2% 6% 90%
Protein: 2.31 g
Fats: 0.5 g
Carbs: 6.41 g
Water: 90.04 g
Other: 0.74 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 +25%
Contains more OtherOther +23.3%
Contains more ProteinProtein +21.2%
Contains more CarbsCarbs +30.3%
~equal in Water ~87.85g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans, snap, green, microwaved Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beans, snap, green, microwaved Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 3.4g 14%
Vitamin C 7.3mg 18.8mg 13%
Vitamin B6 0.124mg 0.024mg 8%
Manganese 0.332mg 0.205mg 6%
Vitamin A 43µg 5%
Vitamin B5 0.3mg 0.055mg 5%
Iron 0.83mg 0.47mg 5%
Copper 0.09mg 0.048mg 5%
Folate 47µg 62µg 4%
Magnesium 28mg 44mg 4%
Selenium 1.5µg 3%
Vitamin B2 0.075mg 0.11mg 3%
Vitamin B3 0.773mg 0.41mg 2%
Vitamin B1 0.078mg 0.107mg 2%
Fructose 1.45g 2%
Potassium 323mg 240mg 2%
Phosphorus 49mg 59mg 1%
Polyunsaturated fat 0.169g 1%
Carbs 6.41g 8.35g 1%
Protein 2.31g 2.8g 1%
Calcium 55mg 50mg 1%
Calories 39kcal 47kcal 0%
Fats 0.5g 0.4g 0%
Net carbs 3.01g 8.35g N/A
Sugar 3.22g N/A
Zinc 0.38mg 0.37mg 0%
Starch 0.88g 0%
Sodium 3mg 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
Beans, snap, green, microwaved 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
12%
Beans, snap, green, microwaved
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
20%
Beans, snap, green, microwaved
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3.22g)
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?
Beans, snap, green, microwaved
Beans, snap, green, microwaved is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Beans, snap, green, microwaved
Beans, snap, green, microwaved contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Beans, snap, green, microwaved
Beans, snap, green, microwaved is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Beans, snap, green, microwaved
Beans, snap, green, microwaved is lower in glycemic index (difference - 86)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beans, snap, green, microwaved - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169965/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.