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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.
  • Yardlong beans has a higher glycemic index (86) than broccoli (32).

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
Contains more Vitamin CVitamin C +450.6%
Contains more Vitamin AVitamin A +34.8%
Contains more Vitamin EVitamin 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 Vitamin B1Vitamin B1 +19.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.63mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Yardlong beans DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 89.2mg 16.2mg 81%
Vitamin B6 0.175mg 0.024mg 12%
Fiber 2.6g 10%
Vitamin B5 0.573mg 0.051mg 10%
Magnesium 21mg 42mg 5%
Vitamin E 0.78mg 5%
Folate 63µg 45µg 5%
Iron 0.73mg 0.98mg 3%
Choline 18.7mg 3%
Selenium 2.5µg 1.5µg 2%
Calories 34kcal 47kcal 1%
Protein 2.82g 2.53g 1%
Carbs 6.64g 9.18g 1%
Potassium 316mg 290mg 1%
Phosphorus 66mg 57mg 1%
Sodium 33mg 4mg 1%
Vitamin A 31µg 23µg 1%
Vitamin B1 0.071mg 0.085mg 1%
Vitamin B2 0.117mg 0.099mg 1%
Fructose 0.68g 1%
Fats 0.37g 0.1g 0%
Net carbs 4.04g 9.18g N/A
Calcium 47mg 44mg 0%
Sugar 1.7g N/A
Copper 0.049mg 0.047mg 0%
Zinc 0.41mg 0.36mg 0%
Manganese 0.21mg 0.201mg 0%
Vitamin B3 0.639mg 0.63mg 0%
Saturated fat 0.039g 0.026g 0%
Monounsaturated fat 0.011g 0.009g 0%
Polyunsaturated fat 0.038g 0.042g 0%
Tryptophan 0.033mg 0.029mg 0%
Threonine 0.088mg 0.094mg 0%
Isoleucine 0.079mg 0.135mg 0%
Leucine 0.129mg 0.18mg 0%
Lysine 0.135mg 0.166mg 0%
Methionine 0.038mg 0.036mg 0%
Phenylalanine 0.117mg 0.139mg 0%
Valine 0.125mg 0.146mg 0%
Histidine 0.059mg 0.082mg 0%

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%

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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.