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Buckwheat vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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What are the differences between Buckwheat and Yardlong bean (Asparagus bean)?

  • Buckwheat is higher in Copper, Manganese, Magnesium, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B5, Iron, and Zinc, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Buckwheat's daily need coverage for Copper is 117% more.
  • Yardlong bean (Asparagus bean) contains 22 times less Vitamin B5 than Buckwheat. Buckwheat contains 1.233mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.055mg.

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

Infographic

Buckwheat vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +368.1%
Contains more Magnesium +425%
Contains more Phosphorus +488.1%
Contains more Potassium +91.7%
Contains less Sodium -75%
Contains more Zinc +548.6%
Contains more Copper +2191.7%
Contains more Calcium +177.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +368.1%
Contains more Magnesium +425%
Contains more Phosphorus +488.1%
Contains more Potassium +91.7%
Contains less Sodium -75%
Contains more Zinc +548.6%
Contains more Copper +2191.7%
Contains more Calcium +177.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +286.4%
Contains more Vitamin B3 +1612.2%
Contains more Vitamin B5 +2141.8%
Contains more Vitamin B6 +775%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +106.7%
Equal in Vitamin B1 - 0.107
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 B2 +286.4%
Contains more Vitamin B3 +1612.2%
Contains more Vitamin B5 +2141.8%
Contains more Vitamin B6 +775%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +106.7%
Equal in Vitamin B1 - 0.107

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Yardlong bean (Asparagus bean)
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Yardlong bean (Asparagus bean) Opinion
Net carbs 61.5g 8.35g Buckwheat
Protein 13.25g 2.8g Buckwheat
Fats 3.4g 0.4g Buckwheat
Carbs 71.5g 8.35g Buckwheat
Calories 343kcal 47kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g g Buckwheat
Calcium 18mg 50mg Yardlong bean (Asparagus bean)
Iron 2.2mg 0.47mg Buckwheat
Magnesium 231mg 44mg Buckwheat
Phosphorus 347mg 59mg Buckwheat
Potassium 460mg 240mg Buckwheat
Sodium 1mg 4mg Buckwheat
Zinc 2.4mg 0.37mg Buckwheat
Copper 1.1mg 0.048mg Buckwheat
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.101mg 0.107mg Yardlong bean (Asparagus bean)
Vitamin B2 0.425mg 0.11mg Buckwheat
Vitamin B3 7.02mg 0.41mg Buckwheat
Vitamin B5 1.233mg 0.055mg Buckwheat
Vitamin B6 0.21mg 0.024mg Buckwheat
Folate 30µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.032mg Buckwheat
Threonine 0.506mg 0.104mg Buckwheat
Isoleucine 0.498mg 0.15mg Buckwheat
Leucine 0.832mg 0.2mg Buckwheat
Lysine 0.672mg 0.184mg Buckwheat
Methionine 0.172mg 0.04mg Buckwheat
Phenylalanine 0.52mg 0.154mg Buckwheat
Valine 0.678mg 0.162mg Buckwheat
Histidine 0.309mg 0.09mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 1.04g 0.036g Buckwheat
Polyunsaturated fat 1.039g 0.169g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
109
Buckwheat
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
17%
Yardlong bean (Asparagus bean)
Carbohydrates
72%
Buckwheat
8%
Yardlong bean (Asparagus bean)
Fats
16%
Buckwheat
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.636g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.6)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Yardlong bean (Asparagus bean) - 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.