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

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

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Differences between blackberries and yardlong bean (Asparagus bean) raw

  • Blackberries have more manganese and copper, while yardlong bean (Asparagus bean) raw has more vitamin A, folate, vitamin B1, vitamin B2, magnesium, and phosphorus.
  • Blackberries' daily need coverage for manganese is 19% higher.
  • Yardlong bean (Asparagus bean) raw contains 3 times less copper than blackberries. Blackberries contain 0.165mg of copper, while yardlong bean (Asparagus bean) raw contains 0.048mg.
  • Blackberries have a lower glycemic index. The glycemic index of blackberries is 25, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Blackberries, raw and Yardlong bean, raw.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 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 IronIron +31.9%
Contains more CopperCopper +243.8%
Contains more ZincZinc +43.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +215.1%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +48.1%
Contains more PhosphorusPhosphorus +168.2%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 CVitamin C +11.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +57.6%
Contains more Vitamin B5Vitamin B5 +401.8%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +290.9%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more FolateFolate +148%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 5.3g 21%
Manganese 0.646mg 0.205mg 19%
Vitamin K 19.8µg 17%
Copper 0.165mg 0.048mg 13%
Folate 25µg 62µg 9%
Vitamin E 1.17mg 8%
Vitamin B1 0.02mg 0.107mg 7%
Vitamin B2 0.026mg 0.11mg 6%
Magnesium 20mg 44mg 6%
Phosphorus 22mg 59mg 5%
Vitamin B5 0.276mg 0.055mg 4%
Vitamin A 11µg 43µg 4%
Protein 1.39g 2.8g 3%
Fructose 2.4g 3%
Choline 8.5mg 2%
Vitamin C 21mg 18.8mg 2%
Iron 0.62mg 0.47mg 2%
Potassium 162mg 240mg 2%
Selenium 0.4µg 1.5µg 2%
Calcium 29mg 50mg 2%
Polyunsaturated fat 0.28g 0.169g 1%
Zinc 0.53mg 0.37mg 1%
Vitamin B3 0.646mg 0.41mg 1%
Calories 43kcal 47kcal 0%
Fats 0.49g 0.4g 0%
Carbs 9.61g 8.35g 0%
Net carbs 4.31g 8.35g N/A
Sugar 4.88g N/A
Sodium 1mg 4mg 0%
Vitamin B6 0.03mg 0.024mg 0%
Saturated fat 0.014g 0.105g 0%
Monounsaturated fat 0.047g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +22.5%
Contains more CarbsCarbs +15.1%
Contains more ProteinProtein +101.4%
Contains more OtherOther +66.7%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -86.7%
Contains more Mono. FatMonounsaturated fat +30.6%
Contains more Poly. FatPolyunsaturated fat +65.7%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.