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  6. Cardoon vs. Yardlong bean (Asparagus bean)

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

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Important differences between Cardoon and Yardlong bean (Asparagus bean)

  • Cardoon has more Copper, Vitamin B6, Folate, and Vitamin B5, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, Vitamin B1, and Vitamin B2.
  • Cardoon's daily need coverage for Copper is 20% more.
  • Cardoon contains 43 times more Sodium than Yardlong bean (Asparagus bean). Cardoon contains 170mg of Sodium, while Yardlong bean (Asparagus bean) contains 4mg.

The food varieties used in the comparison are Cardoon, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Cardoon vs Yardlong bean (Asparagus bean) 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.
Cardoon
Cardoon
4
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +59.1%
Contains more Potassium +37.9%
Contains more Copper +391.5%
Contains more Manganese +27.4%
Contains more Iron +40%
Contains more Phosphorus +147.8%
Contains less Sodium -97.6%
Contains more Zinc +111.8%
Contains more Selenium +650%
Equal in Magnesium - 42
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +59.1%
Contains more Potassium +37.9%
Contains more Copper +391.5%
Contains more Manganese +27.4%
Contains more Iron +40%
Contains more Phosphorus +147.8%
Contains less Sodium -97.6%
Contains more Zinc +111.8%
Contains more Selenium +650%
Equal in Magnesium - 42

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.
Cardoon
Cardoon
3
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B5 +562.7%
Contains more Vitamin B6 +383.3%
Contains more Folate +51.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +710%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +110%
Cardoon
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% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B5 +562.7%
Contains more Vitamin B6 +383.3%
Contains more Folate +51.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +710%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +110%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Other +56.9%
Contains more Protein +261.4%
Contains more Carbs +125.6%
Equal in Fats - 0.1
Equal in Water - 87.47
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Yardlong bean (Asparagus bean)
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 +56.9%
Contains more Protein +261.4%
Contains more Carbs +125.6%
Equal in Fats - 0.1
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -57.7%
Contains more Monounsaturated Fat +100%
Equal in Polyunsaturated fat - 0.042
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -57.7%
Contains more Monounsaturated Fat +100%
Equal in Polyunsaturated fat - 0.042

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Yardlong bean (Asparagus bean)
Lower in Sodium 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cardoon Yardlong bean (Asparagus bean) Opinion
Net carbs 2.47g 9.18g Yardlong bean (Asparagus bean)
Protein 0.7g 2.53g Yardlong bean (Asparagus bean)
Fats 0.1g 0.1g
Carbs 4.07g 9.18g Yardlong bean (Asparagus bean)
Calories 17kcal 47kcal Yardlong bean (Asparagus bean)
Fiber 1.6g Cardoon
Calcium 70mg 44mg Cardoon
Iron 0.7mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 42mg 42mg
Phosphorus 23mg 57mg Yardlong bean (Asparagus bean)
Potassium 400mg 290mg Cardoon
Sodium 170mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.17mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.231mg 0.047mg Cardoon
Manganese 0.256mg 0.201mg Cardoon
Selenium 0.2µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 2mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.02mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.03mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.3mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.338mg 0.051mg Cardoon
Vitamin B6 0.116mg 0.024mg Cardoon
Folate 68µg 45µg Cardoon
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.011g 0.026g Cardoon
Monounsaturated Fat 0.018g 0.009g Cardoon
Polyunsaturated fat 0.041g 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Yardlong bean (Asparagus bean)
Low Fats diet Equal
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
10%
Cardoon
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
26%
Cardoon
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Cardoon
Cardoon 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.
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

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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/nutrients
  2. Yardlong bean (Asparagus bean) - 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.