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

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

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How are buckwheat and yardlong bean (Asparagus bean) raw different?

  • Buckwheat is higher in copper, manganese, and vitamin B5; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, vitamin B1, and vitamin B2.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Buckwheat contains 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While buckwheat contains 0.359mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.
  • Buckwheat has a lower glycemic index (51) than yardlong bean (Asparagus bean) raw (86).

Buckwheat groats, roasted, cooked and Yardlong bean, raw are the varieties used in this article.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 MagnesiumMagnesium +15.9%
Contains more IronIron +70.2%
Contains more CopperCopper +204.2%
Contains more ZincZinc +64.9%
Contains more PhosphorusPhosphorus +18.6%
Contains more ManganeseManganese +96.6%
Contains more SeleniumSelenium +46.7%
Contains more CalciumCalcium +614.3%
Contains more PotassiumPotassium +172.7%
~equal in Sodium ~4mg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +129.3%
Contains more Vitamin B5Vitamin B5 +552.7%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more FolateFolate +342.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0mg 18.8mg 21%
Folate 14µg 62µg 12%
Copper 0.146mg 0.048mg 11%
Fiber 2.7g 11%
Manganese 0.403mg 0.205mg 9%
Vitamin B1 0.04mg 0.107mg 6%
Vitamin B5 0.359mg 0.055mg 6%
Vitamin B2 0.039mg 0.11mg 5%
Vitamin A 0µg 43µg 5%
Iron 0.8mg 0.47mg 4%
Vitamin B6 0.077mg 0.024mg 4%
Calcium 7mg 50mg 4%
Carbs 19.94g 8.35g 4%
Choline 20.1mg 4%
Potassium 88mg 240mg 4%
Vitamin B3 0.94mg 0.41mg 3%
Vitamin K 1.9µg 2%
Calories 92kcal 47kcal 2%
Phosphorus 70mg 59mg 2%
Zinc 0.61mg 0.37mg 2%
Magnesium 51mg 44mg 2%
Vitamin E 0.09mg 1%
Selenium 2.2µg 1.5µg 1%
Protein 3.38g 2.8g 1%
Fats 0.62g 0.4g 0%
Net carbs 17.24g 8.35g N/A
Sugar 0.9g N/A
Sodium 4mg 4mg 0%
Saturated fat 0.134g 0.105g 0%
Monounsaturated fat 0.188g 0.036g 0%
Polyunsaturated fat 0.188g 0.169g 0%
Tryptophan 0.049mg 0.032mg 0%
Threonine 0.129mg 0.104mg 0%
Isoleucine 0.127mg 0.15mg 0%
Leucine 0.212mg 0.2mg 0%
Lysine 0.172mg 0.184mg 0%
Methionine 0.044mg 0.04mg 0%
Phenylalanine 0.133mg 0.154mg 0%
Valine 0.173mg 0.162mg 0%
Histidine 0.079mg 0.09mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 FatsFats +55%
Contains more CarbsCarbs +138.8%
Contains more WaterWater +16.2%
Contains more OtherOther +39.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 more Mono. FatMonounsaturated fat +422.2%
Contains more Poly. FatPolyunsaturated fat +11.2%
Contains less Sat. FatSaturated fat -21.6%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.