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  6. Broccoli vs. Yardlong beans

Broccoli vs. Yardlong beans — In-Depth Nutrition Comparison

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Significant differences between Broccoli and Yardlong beans

  • Broccoli is richer than Yardlong beans in Vitamin C, Vitamin B6, and Vitamin B5.
  • Broccoli covers your daily Vitamin C needs 81% more than Yardlong beans.
  • Broccoli has 11 times more Vitamin B5 than Yardlong beans. Broccoli has 0.573mg of Vitamin B5, while Yardlong beans 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 beans 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +15.8%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +34.2%
Contains less SodiumSodium -87.9%
~equal in Calcium ~44mg
~equal in Potassium ~290mg
~equal in Copper ~0.047mg
~equal in Manganese ~0.201mg

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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin CVitamin C +450.6%
Contains more Vitamin AVitamin A +38.4%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B5Vitamin B5 +1023.5%
Contains more Vitamin B6Vitamin B6 +629.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +19.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.63mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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 ProteinProtein +11.5%
Contains more FatsFats +270%
Contains more OtherOther +20.8%
Contains more CarbsCarbs +38.3%
~equal in Water ~87.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
34% 12% 55%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated Fat +22.2%
Contains less Sat. FatSaturated Fat -33.3%
Contains more Poly. FatPolyunsaturated 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 beans
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 beans Opinion
Calories 34kcal 47kcal Yardlong beans
Protein 2.82g 2.53g Broccoli
Fats 0.37g 0.1g Broccoli
Vitamin C 89.2mg 16.2mg Broccoli
Net carbs 4.04g 9.18g Yardlong beans
Carbs 6.64g 9.18g Yardlong beans
Magnesium 21mg 42mg Yardlong beans
Calcium 47mg 44mg Broccoli
Potassium 316mg 290mg Broccoli
Iron 0.73mg 0.98mg Yardlong beans
Sugar 1.7g Yardlong beans
Fiber 2.6g Broccoli
Copper 0.049mg 0.047mg Broccoli
Zinc 0.41mg 0.36mg Broccoli
Phosphorus 66mg 57mg Broccoli
Sodium 33mg 4mg Yardlong beans
Vitamin A 623IU 450IU Broccoli
Vitamin A RAE 31µg 23µg Broccoli
Vitamin E 0.78mg Broccoli
Manganese 0.21mg 0.201mg Broccoli
Selenium 2.5µg 1.5µg Broccoli
Vitamin B1 0.071mg 0.085mg Yardlong beans
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
Vitamin K 101.6µg Broccoli
Folate 63µg 45µg Broccoli
Choline 18.7mg Broccoli
Saturated Fat 0.039g 0.026g Yardlong beans
Monounsaturated Fat 0.011g 0.009g Broccoli
Polyunsaturated fat 0.038g 0.042g Yardlong beans
Tryptophan 0.033mg 0.029mg Broccoli
Threonine 0.088mg 0.094mg Yardlong beans
Isoleucine 0.079mg 0.135mg Yardlong beans
Leucine 0.129mg 0.18mg Yardlong beans
Lysine 0.135mg 0.166mg Yardlong beans
Methionine 0.038mg 0.036mg Broccoli
Phenylalanine 0.117mg 0.139mg Yardlong beans
Valine 0.125mg 0.146mg Yardlong beans
Histidine 0.059mg 0.082mg Yardlong beans
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Yardlong beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
61%
Broccoli
14%
Yardlong beans
Minerals Daily Need Coverage Score
19%
Broccoli
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Yardlong beans
Yardlong beans 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 beans - 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.