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

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

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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 for 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 has a lower glycemic index (32) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Broccoli vs Yardlong bean (Asparagus bean) raw infographic
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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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +31.7%
Contains more IronIron +55.3%
Contains more PhosphorusPhosphorus +11.9%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +109.5%
Contains less SodiumSodium -87.9%
~equal in Calcium ~50mg
~equal in Copper ~0.048mg
~equal in Zinc ~0.37mg
~equal in Manganese ~0.205mg

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% 10% 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +374.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +55.9%
Contains more Vitamin B5Vitamin B5 +941.8%
Contains more Vitamin B6Vitamin B6 +629.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +38.7%
Contains more Vitamin B1Vitamin B1 +50.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Broccoli Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 89.2mg 18.8mg 78%
Vitamin B6 0.175mg 0.024mg 12%
Vitamin B5 0.573mg 0.055mg 10%
Fiber 2.6g 10%
Vitamin E 0.78mg 5%
Magnesium 21mg 44mg 5%
Vitamin B1 0.071mg 0.107mg 3%
Choline 18.7mg 3%
Iron 0.73mg 0.47mg 3%
Potassium 316mg 240mg 2%
Selenium 2.5µg 1.5µg 2%
Polyunsaturated fat 0.038g 0.169g 1%
Vitamin B3 0.639mg 0.41mg 1%
Vitamin B2 0.117mg 0.11mg 1%
Calories 34kcal 47kcal 1%
Vitamin A 31µg 43µg 1%
Carbs 6.64g 8.35g 1%
Sodium 33mg 4mg 1%
Fructose 0.68g 1%
Phosphorus 66mg 59mg 1%
Protein 2.82g 2.8g 0%
Fats 0.37g 0.4g 0%
Net carbs 4.04g 8.35g N/A
Calcium 47mg 50mg 0%
Sugar 1.7g N/A
Copper 0.049mg 0.048mg 0%
Zinc 0.41mg 0.37mg 0%
Manganese 0.21mg 0.205mg 0%
Folate 63µg 62µg 0%
Saturated fat 0.039g 0.105g 0%
Monounsaturated fat 0.011g 0.036g 0%
Tryptophan 0.033mg 0.032mg 0%
Threonine 0.088mg 0.104mg 0%
Isoleucine 0.079mg 0.15mg 0%
Leucine 0.129mg 0.2mg 0%
Lysine 0.135mg 0.184mg 0%
Methionine 0.038mg 0.04mg 0%
Phenylalanine 0.117mg 0.154mg 0%
Valine 0.125mg 0.162mg 0%
Histidine 0.059mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more OtherOther +45%
Contains more CarbsCarbs +25.8%
~equal in Protein ~2.8g
~equal in Fats ~0.4g
~equal in Water ~87.85g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +227.3%
Contains more Poly. FatPolyunsaturated fat +344.7%

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.