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  6. Brussels sprouts vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between Brussels sprouts and yardlong bean (Asparagus bean) raw?

  • Brussels sprouts are higher in vitamin C, vitamin B6, iron, manganese, vitamin B5, and polyunsaturated fat; however, yardlong bean (Asparagus bean) raw is richer in magnesium.
  • Brussels sprouts' daily need coverage for vitamin C is 74% more.
  • Yardlong bean (Asparagus bean) raw contains 905 times less polyunsaturated fat than Brussels sprouts. Brussels sprouts contain 153g of polyunsaturated fat, while yardlong bean (Asparagus bean) raw contains 0.169g.

We used Brussels sprouts, raw and Yardlong bean, raw types in this article.

Infographic

Brussels sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +62.1%
Contains more IronIron +197.9%
Contains more CopperCopper +45.8%
Contains more ZincZinc +13.5%
Contains more PhosphorusPhosphorus +16.9%
Contains more ManganeseManganese +64.4%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +19%
Contains less SodiumSodium -84%
~equal in Selenium ~1.5µg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 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 +352.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29.9%
Contains more Vitamin B3Vitamin B3 +81.7%
Contains more Vitamin B5Vitamin B5 +461.8%
Contains more Vitamin B6Vitamin B6 +812.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +13.2%
Contains more Vitamin B2Vitamin B2 +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 153g 0.169g 1019%
Vitamin K 177µg 148%
Vitamin C 85mg 18.8mg 74%
Fiber 3.8g 15%
Vitamin B6 0.219mg 0.024mg 15%
Iron 1.4mg 0.47mg 12%
Manganese 0.337mg 0.205mg 6%
Vitamin E 0.88mg 6%
Vitamin B5 0.309mg 0.055mg 5%
Magnesium 23mg 44mg 5%
Potassium 389mg 240mg 4%
Choline 19.1mg 3%
Vitamin B1 0.139mg 0.107mg 3%
Copper 0.07mg 0.048mg 2%
Vitamin B3 0.745mg 0.41mg 2%
Vitamin B2 0.09mg 0.11mg 2%
Protein 3.38g 2.8g 1%
Fructose 0.93g 1%
Vitamin A 38µg 43µg 1%
Calcium 42mg 50mg 1%
Sodium 25mg 4mg 1%
Phosphorus 69mg 59mg 1%
Calories 43kcal 47kcal 0%
Fats 0.3g 0.4g 0%
Carbs 8.95g 8.35g 0%
Net carbs 5.15g 8.35g N/A
Sugar 2.2g N/A
Zinc 0.42mg 0.37mg 0%
Selenium 1.6µg 1.5µg 0%
Folate 61µg 62µg 0%
Saturated fat 0.062g 0.105g 0%
Monounsaturated fat 0.023g 0.036g 0%
Tryptophan 0.037mg 0.032mg 0%
Threonine 0.12mg 0.104mg 0%
Isoleucine 0.132mg 0.15mg 0%
Leucine 0.152mg 0.2mg 0%
Lysine 0.154mg 0.184mg 0%
Methionine 0.032mg 0.04mg 0%
Phenylalanine 0.098mg 0.154mg 0%
Valine 0.155mg 0.162mg 0%
Histidine 0.076mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 ProteinProtein +20.7%
Contains more OtherOther +128.3%
Contains more FatsFats +33.3%
~equal in Carbs ~8.35g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -41%
Contains more Poly. FatPolyunsaturated fat +90432.5%
Contains more Mono. FatMonounsaturated fat +56.5%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.