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

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

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A recap on the differences between cardamom and yardlong bean (Asparagus bean) raw

  • Cardamom is higher in manganese, iron, zinc, magnesium, copper, calcium, potassium, phosphorus, and vitamin B6, yet yardlong bean (Asparagus bean) raw is higher in vitamin A.
  • Cardamom covers your daily manganese needs 1208% more than yardlong bean (Asparagus bean) raw.
  • Cardamom contains 30 times more iron than yardlong bean (Asparagus bean) raw. While cardamom contains 13.97mg of iron, yardlong bean (Asparagus bean) raw contains only 0.47mg.
  • The glycemic index of cardamom is lower.

Food varieties used in this article are Spices, cardamom and Yardlong bean, raw.

Infographic

Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
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 +420.5%
Contains more CalciumCalcium +666%
Contains more PotassiumPotassium +366.3%
Contains more IronIron +2872.3%
Contains more CopperCopper +697.9%
Contains more ZincZinc +1918.9%
Contains more PhosphorusPhosphorus +201.7%
Contains more ManganeseManganese +13558.5%
Contains less SodiumSodium -77.8%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
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 +11.7%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +168.8%
Contains more Vitamin B6Vitamin B6 +858.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardamom Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 28mg 0.205mg 1208%
Iron 13.97mg 0.47mg 169%
Fiber 28g 112%
Zinc 7.47mg 0.37mg 65%
Magnesium 229mg 44mg 44%
Copper 0.383mg 0.048mg 37%
Calcium 383mg 50mg 33%
Potassium 1119mg 240mg 26%
Carbs 68.47g 8.35g 20%
Phosphorus 178mg 59mg 17%
Folate 62µg 16%
Vitamin B6 0.23mg 0.024mg 16%
Protein 10.76g 2.8g 16%
Calories 311kcal 47kcal 13%
Fats 6.7g 0.4g 10%
Vitamin B1 0.198mg 0.107mg 8%
Vitamin B2 0.182mg 0.11mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B3 1.102mg 0.41mg 4%
Saturated fat 0.68g 0.105g 3%
Selenium 1.5µg 3%
Monounsaturated fat 0.87g 0.036g 2%
Polyunsaturated fat 0.43g 0.169g 2%
Vitamin C 21mg 18.8mg 2%
Vitamin B5 0.055mg 1%
Sodium 18mg 4mg 1%
Net carbs 40.47g 8.35g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 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 +284.3%
Contains more FatsFats +1575%
Contains more CarbsCarbs +720%
Contains more OtherOther +865%
Contains more WaterWater +961%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 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 +2316.7%
Contains more Poly. FatPolyunsaturated fat +154.4%
Contains less Sat. FatSaturated fat -84.6%

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.