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  6. Beetroot vs. Yardlong beans

Beetroot vs. Yardlong beans — In-Depth Nutrition Comparison

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Significant differences between beetroot and yardlong beans

  • Beetroot is richer in folate and manganese, while yardlong beans is higher in vitamin C and vitamin A.
  • Beetroot covers your daily folate needs 16% more than yardlong beans.
  • Beetroot has 2 times more manganese than yardlong beans. Beetroot has 0.329mg of manganese, while yardlong beans has 0.201mg.
  • Yardlong beans has a higher glycemic index (86) than beetroot (64).

Specific food types used in this comparison are Beets, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Beetroot vs Yardlong beans 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more PotassiumPotassium +12.1%
Contains more CopperCopper +59.6%
Contains more ManganeseManganese +63.7%
Contains more MagnesiumMagnesium +82.6%
Contains more CalciumCalcium +175%
Contains more IronIron +22.5%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +114.3%
~equal in Zinc ~0.36mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +203.9%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +142.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +230.6%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B1Vitamin B1 +174.2%
Contains more Vitamin B2Vitamin B2 +147.5%
Contains more Vitamin B3Vitamin B3 +88.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Yardlong beans DV% diff.
Folate 109µg 45µg 16%
Vitamin C 4.9mg 16.2mg 13%
Fiber 2.8g 11%
Manganese 0.329mg 0.201mg 6%
Vitamin B1 0.031mg 0.085mg 5%
Magnesium 23mg 42mg 5%
Vitamin B2 0.04mg 0.099mg 5%
Vitamin B6 0.067mg 0.024mg 3%
Calcium 16mg 44mg 3%
Sodium 78mg 4mg 3%
Copper 0.075mg 0.047mg 3%
Phosphorus 40mg 57mg 2%
Vitamin A 2µg 23µg 2%
Vitamin B5 0.155mg 0.051mg 2%
Vitamin B3 0.334mg 0.63mg 2%
Protein 1.61g 2.53g 2%
Iron 0.8mg 0.98mg 2%
Potassium 325mg 290mg 1%
Choline 6mg 1%
Selenium 0.7µg 1.5µg 1%
Calories 43kcal 47kcal 0%
Fats 0.17g 0.1g 0%
Carbs 9.56g 9.18g 0%
Net carbs 6.76g 9.18g N/A
Sugar 6.76g N/A
Zinc 0.35mg 0.36mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.027g 0.026g 0%
Monounsaturated fat 0.032g 0.009g 0%
Polyunsaturated fat 0.06g 0.042g 0%
Tryptophan 0.019mg 0.029mg 0%
Threonine 0.047mg 0.094mg 0%
Isoleucine 0.048mg 0.135mg 0%
Leucine 0.068mg 0.18mg 0%
Lysine 0.058mg 0.166mg 0%
Methionine 0.018mg 0.036mg 0%
Phenylalanine 0.046mg 0.139mg 0%
Valine 0.056mg 0.146mg 0%
Histidine 0.021mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +70%
Contains more OtherOther +50%
Contains more ProteinProtein +57.1%
~equal in Carbs ~9.18g
~equal in Water ~87.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +255.6%
Contains more Poly. FatPolyunsaturated fat +42.9%
~equal in Saturated fat ~0.026g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.