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Bread vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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The main differences between Bread and Yardlong bean (Asparagus bean)

  • Bread is richer in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Copper, yet Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Daily need coverage for Selenium from Bread is 58% higher.
  • Bread contains 150 times more Sodium than Yardlong bean (Asparagus bean). Bread contains 601mg of Sodium, while Yardlong bean (Asparagus bean) contains 4mg.

Food types used in this article are Bread, wheat, toasted and Yardlong bean, raw.

Infographic

Bread vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +230%
Contains more Iron +770.2%
Contains more Magnesium +34.1%
Contains more Phosphorus +218.6%
Contains more Zinc +297.3%
Contains more Copper +312.5%
Contains less Sodium -99.3%
Equal in Potassium - 240
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +230%
Contains more Iron +770.2%
Contains more Magnesium +34.1%
Contains more Phosphorus +218.6%
Contains more Zinc +297.3%
Contains more Copper +312.5%
Contains less Sodium -99.3%
Equal in Potassium - 240

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
8
:
Contains more Vitamin B1 +310.3%
Contains more Vitamin B2 +247.3%
Contains more Vitamin B3 +1424.4%
Contains more Vitamin B5 +729.1%
Contains more Vitamin B6 +537.5%
Contains more Folate +38.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +9300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +310.3%
Contains more Vitamin B2 +247.3%
Contains more Vitamin B3 +1424.4%
Contains more Vitamin B5 +729.1%
Contains more Vitamin B6 +537.5%
Contains more Folate +38.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +9300%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bread Yardlong bean (Asparagus bean) Opinion
Net carbs 51.07g 8.35g Bread
Protein 12.96g 2.8g Bread
Fats 4.27g 0.4g Bread
Carbs 55.77g 8.35g Bread
Calories 313kcal 47kcal Bread
Starch g g
Fructose g g
Sugar 6.42g g Yardlong bean (Asparagus bean)
Fiber 4.7g g Bread
Calcium 165mg 50mg Bread
Iron 4.09mg 0.47mg Bread
Magnesium 59mg 44mg Bread
Phosphorus 188mg 59mg Bread
Potassium 223mg 240mg Yardlong bean (Asparagus bean)
Sodium 601mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.47mg 0.37mg Bread
Copper 0.198mg 0.048mg Bread
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.439mg 0.107mg Bread
Vitamin B2 0.382mg 0.11mg Bread
Vitamin B3 6.25mg 0.41mg Bread
Vitamin B5 0.456mg 0.055mg Bread
Vitamin B6 0.153mg 0.024mg Bread
Folate 86µg 62µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.032mg Bread
Threonine 0.299mg 0.104mg Bread
Isoleucine 0.258mg 0.15mg Bread
Leucine 0.461mg 0.2mg Bread
Lysine 0.215mg 0.184mg Bread
Methionine 0.105mg 0.04mg Bread
Phenylalanine 0.315mg 0.154mg Bread
Valine 0.31mg 0.162mg Bread
Histidine 0.15mg 0.09mg Bread
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 1.019g 0.036g Bread
Polyunsaturated fat 1.72g 0.169g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
66
Bread
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
17%
Yardlong bean (Asparagus bean)
Carbohydrates
56%
Bread
8%
Yardlong bean (Asparagus bean)
Fats
20%
Bread
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.884g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Yardlong bean (Asparagus bean) - 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.