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  6. Wheat Bread vs. Yardlong bean (Asparagus bean)

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

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A recap on differences between Wheat Bread and Yardlong bean (Asparagus bean)

  • Wheat Bread has more Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Copper, however, Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Wheat Bread covers your daily Selenium needs 58% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 150 times less Sodium than Wheat Bread. Wheat Bread contains 601mg of Sodium, while Yardlong bean (Asparagus bean) contains 4mg.

Food varieties used in this article are Bread, wheat, toasted and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Wheat Bread vs Yardlong bean (Asparagus bean) 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.
Wheat Bread
Wheat Bread
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +275%
Contains more Iron +317.3%
Contains more Magnesium +40.5%
Contains more Phosphorus +229.8%
Contains more Zinc +308.3%
Contains more Copper +321.3%
Contains more Manganese +585.1%
Contains more Selenium +2126.7%
Contains more Potassium +30%
Contains less Sodium -99.3%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +275%
Contains more Iron +317.3%
Contains more Magnesium +40.5%
Contains more Phosphorus +229.8%
Contains more Zinc +308.3%
Contains more Copper +321.3%
Contains more Manganese +585.1%
Contains more Selenium +2126.7%
Contains more Potassium +30%
Contains less Sodium -99.3%

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.
Wheat Bread
Wheat Bread
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +416.5%
Contains more Vitamin B2 +285.9%
Contains more Vitamin B3 +892.1%
Contains more Vitamin B5 +794.1%
Contains more Vitamin B6 +537.5%
Contains more Folate +91.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +8000%
Wheat Bread
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +416.5%
Contains more Vitamin B2 +285.9%
Contains more Vitamin B3 +892.1%
Contains more Vitamin B5 +794.1%
Contains more Vitamin B6 +537.5%
Contains more Folate +91.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +8000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +412.3%
Contains more Fats +4170%
Contains more Carbs +507.5%
Contains more Other +284.7%
Contains more Water +261%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Yardlong bean (Asparagus bean)
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 Protein +412.3%
Contains more Fats +4170%
Contains more Carbs +507.5%
Contains more Other +284.7%
Contains more Water +261%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +11222.2%
Contains more Polyunsaturated fat +3995.2%
Contains less Saturated Fat -97.4%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +11222.2%
Contains more Polyunsaturated fat +3995.2%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat 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 Wheat Bread Yardlong bean (Asparagus bean) Opinion
Net carbs 51.07g 9.18g Wheat Bread
Protein 12.96g 2.53g Wheat Bread
Fats 4.27g 0.1g Wheat Bread
Carbs 55.77g 9.18g Wheat Bread
Calories 313kcal 47kcal Wheat Bread
Sugar 6.42g Yardlong bean (Asparagus bean)
Fiber 4.7g Wheat Bread
Calcium 165mg 44mg Wheat Bread
Iron 4.09mg 0.98mg Wheat Bread
Magnesium 59mg 42mg Wheat Bread
Phosphorus 188mg 57mg Wheat Bread
Potassium 223mg 290mg Yardlong bean (Asparagus bean)
Sodium 601mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.47mg 0.36mg Wheat Bread
Copper 0.198mg 0.047mg Wheat Bread
Manganese 1.377mg 0.201mg Wheat Bread
Selenium 33.4µg 1.5µg Wheat Bread
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.439mg 0.085mg Wheat Bread
Vitamin B2 0.382mg 0.099mg Wheat Bread
Vitamin B3 6.25mg 0.63mg Wheat Bread
Vitamin B5 0.456mg 0.051mg Wheat Bread
Vitamin B6 0.153mg 0.024mg Wheat Bread
Folate 86µg 45µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.029mg Wheat Bread
Threonine 0.299mg 0.094mg Wheat Bread
Isoleucine 0.258mg 0.135mg Wheat Bread
Leucine 0.461mg 0.18mg Wheat Bread
Lysine 0.215mg 0.166mg Wheat Bread
Methionine 0.105mg 0.036mg Wheat Bread
Phenylalanine 0.315mg 0.139mg Wheat Bread
Valine 0.31mg 0.146mg Wheat Bread
Histidine 0.15mg 0.082mg Wheat Bread
Saturated Fat 0.989g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 1.019g 0.009g Wheat Bread
Polyunsaturated fat 1.72g 0.042g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
89%
Wheat Bread
19%
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 - 0.963g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat 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/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.