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Butterbur vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between Butterbur and Yardlong beans?

  • Butterbur is richer in Vitamin C, Potassium, Copper, Calcium, and Vitamin B6, yet Yardlong beans is richer in Iron, Folate, Magnesium, Phosphorus, and Vitamin B2.
  • Butterbur's daily need coverage for Vitamin C is 17% higher.
  • Butterbur has 4 times more Vitamin B6 than Yardlong beans. Butterbur has 0.096mg of Vitamin B6, while Yardlong beans has 0.024mg.

We used Butterbur, (fuki), raw and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Butterbur vs Yardlong beans 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.
Contains more Calcium +134.1%
Contains more Potassium +125.9%
Contains more Copper +119.1%
Contains more Manganese +36.3%
Contains more Iron +880%
Contains more Magnesium +200%
Contains more Phosphorus +375%
Contains less Sodium -42.9%
Contains more Zinc +125%
Contains more Selenium +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +134.1%
Contains more Potassium +125.9%
Contains more Copper +119.1%
Contains more Manganese +36.3%
Contains more Iron +880%
Contains more Magnesium +200%
Contains more Phosphorus +375%
Contains less Sodium -42.9%
Contains more Zinc +125%
Contains more Selenium +66.7%

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.
:
Contains more Vitamin C +94.4%
Contains more Vitamin B6 +300%
Contains more Vitamin A +800%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +395%
Contains more Vitamin B3 +215%
Contains more Vitamin B5 +59.4%
Contains more Folate +350%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0% 0%
Contains more Vitamin C +94.4%
Contains more Vitamin B6 +300%
Contains more Vitamin A +800%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +395%
Contains more Vitamin B3 +215%
Contains more Vitamin B5 +59.4%
Contains more Folate +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +102.8%
Contains more Protein +548.7%
Contains more Fats +150%
Contains more Carbs +154.3%
Equal in Water - 87.47
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Other +102.8%
Contains more Protein +548.7%
Contains more Fats +150%
Contains more Carbs +154.3%
Equal in Water - 87.47

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butterbur Yardlong beans
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Butterbur Yardlong beans Opinion
Net carbs 3.61g 9.18g Yardlong beans
Protein 0.39g 2.53g Yardlong beans
Fats 0.04g 0.1g Yardlong beans
Carbs 3.61g 9.18g Yardlong beans
Calories 14kcal 47kcal Yardlong beans
Calcium 103mg 44mg Butterbur
Iron 0.1mg 0.98mg Yardlong beans
Magnesium 14mg 42mg Yardlong beans
Phosphorus 12mg 57mg Yardlong beans
Potassium 655mg 290mg Butterbur
Sodium 7mg 4mg Yardlong beans
Zinc 0.16mg 0.36mg Yardlong beans
Copper 0.103mg 0.047mg Butterbur
Manganese 0.274mg 0.201mg Butterbur
Selenium 0.9µg 1.5µg Yardlong beans
Vitamin A 50IU 450IU Yardlong beans
Vitamin A RAE 3µg 23µg Yardlong beans
Vitamin C 31.5mg 16.2mg Butterbur
Vitamin B1 0.02mg 0.085mg Yardlong beans
Vitamin B2 0.02mg 0.099mg Yardlong beans
Vitamin B3 0.2mg 0.63mg Yardlong beans
Vitamin B5 0.032mg 0.051mg Yardlong beans
Vitamin B6 0.096mg 0.024mg Butterbur
Folate 10µg 45µg Yardlong beans
Tryptophan 0.029mg Yardlong beans
Threonine 0.094mg Yardlong beans
Isoleucine 0.135mg Yardlong beans
Leucine 0.18mg Yardlong beans
Lysine 0.166mg Yardlong beans
Methionine 0.036mg Yardlong beans
Phenylalanine 0.139mg Yardlong beans
Valine 0.146mg Yardlong beans
Histidine 0.082mg Yardlong beans
Saturated Fat 0.026g Butterbur
Monounsaturated Fat 0.009g Yardlong beans
Polyunsaturated fat 0.042g Yardlong beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Yardlong beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Butterbur
14%
Yardlong beans
Minerals Daily Need Coverage Score
19%
Butterbur
19%
Yardlong beans

Comparison summary

Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Yardlong beans
Yardlong beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 86)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/nutrients
  2. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.