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

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

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How are beetroot and yardlong bean (Asparagus bean) raw different?

  • Beetroot is higher in folate and manganese; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, vitamin C, vitamin B1, vitamin B2, and magnesium.
  • Daily need coverage for vitamin A for yardlong bean (Asparagus bean) raw is 17% higher.
  • Beetroot contains 2 times more folate than yardlong bean (Asparagus bean) raw. While beetroot contains 109µg of folate, yardlong bean (Asparagus bean) raw contains only 62µg.
  • Beetroot has a lower glycemic index (64) than yardlong bean (Asparagus bean) raw (86).

Beets, raw and Yardlong bean, raw are the varieties used in this article.

Infographic

Beetroot 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 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +70.2%
Contains more CopperCopper +56.3%
Contains more ManganeseManganese +60.5%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +212.5%
Contains more PhosphorusPhosphorus +47.5%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +114.3%
~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 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +181.8%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +283.7%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +22.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 4.9mg 18.8mg 15%
Folate 109µg 62µg 12%
Fiber 2.8g 11%
Vitamin B1 0.031mg 0.107mg 6%
Manganese 0.329mg 0.205mg 5%
Vitamin B2 0.04mg 0.11mg 5%
Magnesium 23mg 44mg 5%
Vitamin A 2µg 43µg 5%
Iron 0.8mg 0.47mg 4%
Sodium 78mg 4mg 3%
Phosphorus 40mg 59mg 3%
Vitamin B6 0.067mg 0.024mg 3%
Copper 0.075mg 0.048mg 3%
Potassium 325mg 240mg 3%
Calcium 16mg 50mg 3%
Vitamin B5 0.155mg 0.055mg 2%
Protein 1.61g 2.8g 2%
Choline 6mg 1%
Polyunsaturated fat 0.06g 0.169g 1%
Selenium 0.7µg 1.5µg 1%
Calories 43kcal 47kcal 0%
Fats 0.17g 0.4g 0%
Carbs 9.56g 8.35g 0%
Net carbs 6.76g 8.35g N/A
Sugar 6.76g N/A
Zinc 0.35mg 0.37mg 0%
Vitamin E 0.04mg 0%
Vitamin B3 0.334mg 0.41mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.027g 0.105g 0%
Monounsaturated fat 0.032g 0.036g 0%
Tryptophan 0.019mg 0.032mg 0%
Threonine 0.047mg 0.104mg 0%
Isoleucine 0.048mg 0.15mg 0%
Leucine 0.068mg 0.2mg 0%
Lysine 0.058mg 0.184mg 0%
Methionine 0.018mg 0.04mg 0%
Phenylalanine 0.046mg 0.154mg 0%
Valine 0.056mg 0.162mg 0%
Histidine 0.021mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +14.5%
Contains more OtherOther +80%
Contains more ProteinProtein +73.9%
Contains more FatsFats +135.3%
~equal in Water ~87.85g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated fat +181.7%

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 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.