Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat Bread
  5. Compare
  6. Wheat Bread vs. Yardlong bean (Asparagus bean) raw

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

Compare

The main differences between wheat Bread and yardlong bean (Asparagus bean) raw

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, and phosphorus, yet yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Daily need coverage for selenium for wheat Bread is 58% higher.
  • Wheat Bread contains 150 times more sodium than yardlong bean (Asparagus bean) raw. Wheat Bread contains 601mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.
  • Wheat Bread has a lower glycemic index than yardlong bean (Asparagus bean) raw.

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

Infographic

Wheat Bread vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 MagnesiumMagnesium +34.1%
Contains more CalciumCalcium +230%
Contains more IronIron +770.2%
Contains more CopperCopper +312.5%
Contains more ZincZinc +297.3%
Contains more PhosphorusPhosphorus +218.6%
Contains more ManganeseManganese +571.7%
Contains more SeleniumSelenium +2126.7%
Contains less SodiumSodium -99.3%
~equal in Potassium ~240mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +310.3%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +1424.4%
Contains more Vitamin B5Vitamin B5 +729.1%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +38.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +9300%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 33.4µg 1.5µg 58%
Manganese 1.377mg 0.205mg 51%
Iron 4.09mg 0.47mg 45%
Vitamin B3 6.25mg 0.41mg 37%
Vitamin B1 0.439mg 0.107mg 28%
Sodium 601mg 4mg 26%
Vitamin C 0.2mg 18.8mg 21%
Vitamin B2 0.382mg 0.11mg 21%
Protein 12.96g 2.8g 20%
Fiber 4.7g 19%
Phosphorus 188mg 59mg 18%
Copper 0.198mg 0.048mg 17%
Carbs 55.77g 8.35g 16%
Calories 313kcal 47kcal 13%
Calcium 165mg 50mg 12%
Zinc 1.47mg 0.37mg 10%
Vitamin B6 0.153mg 0.024mg 10%
Polyunsaturated fat 1.72g 0.169g 10%
Vitamin B5 0.456mg 0.055mg 8%
Folate 86µg 62µg 6%
Fats 4.27g 0.4g 6%
Vitamin A 0µg 43µg 5%
Vitamin K 5.7µg 5%
Saturated fat 0.989g 0.105g 4%
Choline 22.1mg 4%
Magnesium 59mg 44mg 4%
Monounsaturated fat 1.019g 0.036g 2%
Vitamin E 0.24mg 2%
Potassium 223mg 240mg 1%
Net carbs 51.07g 8.35g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.032mg 0%
Threonine 0.299mg 0.104mg 0%
Isoleucine 0.258mg 0.15mg 0%
Leucine 0.461mg 0.2mg 0%
Lysine 0.215mg 0.184mg 0%
Methionine 0.105mg 0.04mg 0%
Phenylalanine 0.315mg 0.154mg 0%
Valine 0.31mg 0.162mg 0%
Histidine 0.15mg 0.09mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +362.9%
Contains more FatsFats +967.5%
Contains more CarbsCarbs +567.9%
Contains more OtherOther +361.7%
Contains more WaterWater +262.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 more Mono. FatMonounsaturated fat +2730.6%
Contains more Poly. FatPolyunsaturated fat +917.8%
Contains less Sat. FatSaturated fat -89.4%

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) 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.