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  6. Broccoli vs. Yardlong bean (Asparagus bean)

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

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Significant differences between Broccoli and Yardlong bean (Asparagus bean)

  • Broccoli is richer than Yardlong bean (Asparagus bean) in Vitamin C, Vitamin B6, and Vitamin B5.
  • Broccoli covers your daily Vitamin C needs 81% more than Yardlong bean (Asparagus bean).
  • Broccoli has 11 times more Vitamin B5 than Yardlong bean (Asparagus bean). Broccoli has 0.573mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.051mg.

Specific food types used in this comparison are Broccoli, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Broccoli 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.
Broccoli
Broccoli
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Phosphorus +15.8%
Contains more Zinc +13.9%
Contains more Selenium +66.7%
Contains more Iron +34.2%
Contains more Magnesium +100%
Contains less Sodium -87.9%
Equal in Calcium - 44
Equal in Potassium - 290
Equal in Copper - 0.047
Equal in Manganese - 0.201
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
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 Phosphorus +15.8%
Contains more Zinc +13.9%
Contains more Selenium +66.7%
Contains more Iron +34.2%
Contains more Magnesium +100%
Contains less Sodium -87.9%
Equal in Calcium - 44
Equal in Potassium - 290
Equal in Copper - 0.047
Equal in Manganese - 0.201

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.
Broccoli
Broccoli
9
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +38.4%
Contains more Vitamin C +450.6%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +1023.5%
Contains more Vitamin B6 +629.2%
Contains more Folate +40%
Contains more Vitamin B1 +19.7%
Equal in Vitamin B3 - 0.63
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 A +38.4%
Contains more Vitamin C +450.6%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +1023.5%
Contains more Vitamin B6 +629.2%
Contains more Folate +40%
Contains more Vitamin B1 +19.7%
Equal in Vitamin B3 - 0.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +11.5%
Contains more Fats +270%
Contains more Other +20.8%
Contains more Carbs +38.3%
Equal in Water - 87.47
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +11.5%
Contains more Fats +270%
Contains more Other +20.8%
Contains more Carbs +38.3%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +22.2%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +10.5%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 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 +22.2%
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +10.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli 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 Broccoli Yardlong bean (Asparagus bean) Opinion
Net carbs 4.04g 9.18g Yardlong bean (Asparagus bean)
Protein 2.82g 2.53g Broccoli
Fats 0.37g 0.1g Broccoli
Carbs 6.64g 9.18g Yardlong bean (Asparagus bean)
Calories 34kcal 47kcal Yardlong bean (Asparagus bean)
Fructose 0.68g Broccoli
Sugar 1.7g Yardlong bean (Asparagus bean)
Fiber 2.6g Broccoli
Calcium 47mg 44mg Broccoli
Iron 0.73mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 21mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 66mg 57mg Broccoli
Potassium 316mg 290mg Broccoli
Sodium 33mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.41mg 0.36mg Broccoli
Copper 0.049mg 0.047mg Broccoli
Manganese 0.21mg 0.201mg Broccoli
Selenium 2.5µg 1.5µg Broccoli
Vitamin A 623IU 450IU Broccoli
Vitamin A RAE 31µg 23µg Broccoli
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 16.2mg Broccoli
Vitamin B1 0.071mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.117mg 0.099mg Broccoli
Vitamin B3 0.639mg 0.63mg Broccoli
Vitamin B5 0.573mg 0.051mg Broccoli
Vitamin B6 0.175mg 0.024mg Broccoli
Folate 63µg 45µg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg 0.029mg Broccoli
Threonine 0.088mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.079mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.129mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.135mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.038mg 0.036mg Broccoli
Phenylalanine 0.117mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.125mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.059mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.039g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.011g 0.009g Broccoli
Polyunsaturated fat 0.038g 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
19%
Broccoli
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 - 1.7g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.