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

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

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

  • Blueberries are higher in manganese; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, vitamin C, magnesium, phosphorus, vitamin B1, and vitamin B2.
  • Daily need coverage for vitamin A for yardlong bean (Asparagus bean) raw is 16% higher.
  • Blueberries contain 2 times more manganese than yardlong bean (Asparagus bean) raw. While blueberries contain 0.336mg of manganese, yardlong bean (Asparagus bean) raw contains only 0.205mg.
  • Blueberries have a lower glycemic index (53) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 CopperCopper +18.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +63.9%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +211.7%
Contains more IronIron +67.9%
Contains more ZincZinc +131.3%
Contains more PhosphorusPhosphorus +391.7%
Contains more SeleniumSelenium +1400%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 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 +125.5%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +93.8%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 19.3µg 16%
Folate 6µg 62µg 14%
Fiber 2.4g 10%
Vitamin C 9.7mg 18.8mg 10%
Magnesium 6mg 44mg 9%
Phosphorus 12mg 59mg 7%
Fructose 4.97g 6%
Manganese 0.336mg 0.205mg 6%
Vitamin B1 0.037mg 0.107mg 6%
Potassium 77mg 240mg 5%
Vitamin B2 0.041mg 0.11mg 5%
Vitamin E 0.57mg 4%
Protein 0.74g 2.8g 4%
Calcium 6mg 50mg 4%
Vitamin A 3µg 43µg 4%
Selenium 0.1µg 1.5µg 3%
Iron 0.28mg 0.47mg 2%
Carbs 14.49g 8.35g 2%
Vitamin B6 0.052mg 0.024mg 2%
Zinc 0.16mg 0.37mg 2%
Calories 57kcal 47kcal 1%
Choline 6mg 1%
Copper 0.057mg 0.048mg 1%
Vitamin B5 0.124mg 0.055mg 1%
Fats 0.33g 0.4g 0%
Net carbs 12.09g 8.35g N/A
Sugar 9.96g N/A
Starch 0.03g 0%
Sodium 1mg 4mg 0%
Vitamin B3 0.418mg 0.41mg 0%
Saturated fat 0.028g 0.105g 0%
Monounsaturated fat 0.047g 0.036g 0%
Polyunsaturated fat 0.146g 0.169g 0%
Tryptophan 0.003mg 0.032mg 0%
Threonine 0.02mg 0.104mg 0%
Isoleucine 0.023mg 0.15mg 0%
Leucine 0.044mg 0.2mg 0%
Lysine 0.013mg 0.184mg 0%
Methionine 0.012mg 0.04mg 0%
Phenylalanine 0.026mg 0.154mg 0%
Valine 0.031mg 0.162mg 0%
Histidine 0.011mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +73.5%
Contains more ProteinProtein +278.4%
Contains more FatsFats +21.2%
Contains more OtherOther +160.9%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 -73.3%
Contains more Mono. FatMonounsaturated fat +30.6%
Contains more Poly. FatPolyunsaturated fat +15.8%

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.