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

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

Compare

How are Broccoli and Yardlong bean (Asparagus bean) raw different?

  • Broccoli is higher in Vitamin C, Vitamin B6, and Vitamin B5, however, Yardlong bean (Asparagus bean) raw is richer in Magnesium.
  • Daily need coverage for Vitamin C from Broccoli is 78% higher.
  • Broccoli contains 10 times more Vitamin B5 than Yardlong bean (Asparagus bean) raw. While Broccoli contains 0.573mg of Vitamin B5, Yardlong bean (Asparagus bean) raw contains only 0.055mg.

Broccoli, raw and Yardlong bean, raw are the varieties used in this article.

Infographic

Broccoli 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.
Broccoli
Broccoli
7
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Iron +55.3%
Contains more Phosphorus +11.9%
Contains more Potassium +31.7%
Contains more Zinc +10.8%
Contains more Selenium +66.7%
Contains more Magnesium +109.5%
Contains less Sodium -87.9%
Equal in Calcium - 50
Equal in Zinc - 0.37
Equal in Copper - 0.048
Equal in Manganese - 0.205
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) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Iron +55.3%
Contains more Phosphorus +11.9%
Contains more Potassium +31.7%
Contains more Zinc +10.8%
Contains more Selenium +66.7%
Contains more Magnesium +109.5%
Contains less Sodium -87.9%
Equal in Calcium - 50
Equal in Zinc - 0.37
Equal in Copper - 0.048
Equal in Manganese - 0.205

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
8
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin C +374.5%
Contains more Vitamin B3 +55.9%
Contains more Vitamin B5 +941.8%
Contains more Vitamin B6 +629.2%
Contains more Vitamin A +38.8%
Contains more Vitamin B1 +50.7%
Equal in Vitamin B2 - 0.11
Equal in Folate - 62
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) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin C +374.5%
Contains more Vitamin B3 +55.9%
Contains more Vitamin B5 +941.8%
Contains more Vitamin B6 +629.2%
Contains more Vitamin A +38.8%
Contains more Vitamin B1 +50.7%
Equal in Vitamin B2 - 0.11
Equal in Folate - 62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Other +45%
Contains more Carbs +25.8%
Equal in Protein - 2.8
Equal in Fats - 0.4
Equal in Water - 87.85
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) raw
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 Other +45%
Contains more Carbs +25.8%
Equal in Protein - 2.8
Equal in Fats - 0.4
Equal in Water - 87.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +227.3%
Contains more Polyunsaturated fat +344.7%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +227.3%
Contains more Polyunsaturated fat +344.7%

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) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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) raw Opinion
Net carbs 4.04g 8.35g Yardlong bean (Asparagus bean) raw
Protein 2.82g 2.8g Broccoli
Fats 0.37g 0.4g Yardlong bean (Asparagus bean) raw
Carbs 6.64g 8.35g Yardlong bean (Asparagus bean) raw
Calories 34kcal 47kcal Yardlong bean (Asparagus bean) raw
Fructose 0.68g Broccoli
Sugar 1.7g Yardlong bean (Asparagus bean) raw
Fiber 2.6g Broccoli
Calcium 47mg 50mg Yardlong bean (Asparagus bean) raw
Iron 0.73mg 0.47mg Broccoli
Magnesium 21mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 66mg 59mg Broccoli
Potassium 316mg 240mg Broccoli
Sodium 33mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 0.41mg 0.37mg Broccoli
Copper 0.049mg 0.048mg Broccoli
Manganese 0.21mg 0.205mg Broccoli
Selenium 2.5µg 1.5µg Broccoli
Vitamin A 623IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 31µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 18.8mg Broccoli
Vitamin B1 0.071mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.117mg 0.11mg Broccoli
Vitamin B3 0.639mg 0.41mg Broccoli
Vitamin B5 0.573mg 0.055mg Broccoli
Vitamin B6 0.175mg 0.024mg Broccoli
Folate 63µg 62µg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg 0.032mg Broccoli
Threonine 0.088mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.079mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.129mg 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.135mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.038mg 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.117mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.125mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.059mg 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.039g 0.105g Broccoli
Monounsaturated Fat 0.011g 0.036g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.038g 0.169g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
19%
Broccoli
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 29mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.066g)
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) 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.