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

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

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

  • Breadfruit has more vitamin C, vitamin B5, potassium, and vitamin B6; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, manganese, and vitamin B2.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin A, 17% more than breadfruit.
  • Breadfruit has 8 times more vitamin B5 than yardlong bean (Asparagus bean) raw. Breadfruit has 0.457mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of breadfruit is 62.

Breadfruit, raw and Yardlong bean, raw types were used in this article.

Infographic

Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
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 PotassiumPotassium +104.2%
Contains more IronIron +14.9%
Contains more CopperCopper +75%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +194.1%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +96.7%
Contains more ManganeseManganese +241.7%
Contains more SeleniumSelenium +150%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
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 CVitamin C +54.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B5Vitamin B5 +730.9%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more FolateFolate +342.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Breadfruit Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 4.9g 20%
Folate 14µg 62µg 12%
Vitamin C 29mg 18.8mg 11%
Vitamin B5 0.457mg 0.055mg 8%
Potassium 490mg 240mg 7%
Vitamin B6 0.1mg 0.024mg 6%
Carbs 27.12g 8.35g 6%
Vitamin B2 0.03mg 0.11mg 6%
Manganese 0.06mg 0.205mg 6%
Vitamin A 0µg 43µg 5%
Magnesium 25mg 44mg 5%
Copper 0.084mg 0.048mg 4%
Phosphorus 30mg 59mg 4%
Vitamin B3 0.9mg 0.41mg 3%
Protein 1.07g 2.8g 3%
Calories 103kcal 47kcal 3%
Calcium 17mg 50mg 3%
Choline 9.8mg 2%
Selenium 0.6µg 1.5µg 2%
Zinc 0.12mg 0.37mg 2%
Vitamin E 0.1mg 1%
Iron 0.54mg 0.47mg 1%
Polyunsaturated fat 0.066g 0.169g 1%
Fats 0.23g 0.4g 0%
Net carbs 22.22g 8.35g N/A
Sugar 11g N/A
Sodium 2mg 4mg 0%
Vitamin B1 0.11mg 0.107mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.048g 0.105g 0%
Monounsaturated fat 0.034g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.052mg 0.104mg 0%
Isoleucine 0.064mg 0.15mg 0%
Leucine 0.065mg 0.2mg 0%
Lysine 0.037mg 0.184mg 0%
Methionine 0.01mg 0.04mg 0%
Phenylalanine 0.026mg 0.154mg 0%
Valine 0.047mg 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 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 +224.8%
Contains more OtherOther +55%
Contains more ProteinProtein +161.7%
Contains more FatsFats +73.9%
Contains more WaterWater +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 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 -54.3%
Contains more Poly. FatPolyunsaturated fat +156.1%
~equal in Monounsaturated fat ~0.036g

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.