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

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

  • The amount of Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, Zinc, Manganese and Vitamin C in Cereal is higher than in Yardlong bean (Asparagus bean).
  • Cereal's daily need coverage for Vitamin B1 is 515% more.
  • Yardlong bean (Asparagus bean) contains 249 times less Vitamin B6 than Cereal. Cereal contains 5.986mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.
  • Yardlong bean (Asparagus bean) has less Sodium.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Yardlong bean, raw types in this article.

Infographic

Cereal 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
Cereal
Cereal
4
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +7146.8%
Contains more Copper +185.4%
Contains more Zinc +1954.1%
Contains more Phosphorus +30.5%
Contains more Calcium +400%
Contains more Potassium +128.6%
Contains more Magnesium +131.6%
Contains less Sodium -99.5%
Cereal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Yardlong bean (Asparagus bean)
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +7146.8%
Contains more Copper +185.4%
Contains more Zinc +1954.1%
Contains more Phosphorus +30.5%
Contains more Calcium +400%
Contains more Potassium +128.6%
Contains more Magnesium +131.6%
Contains less Sodium -99.5%

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
Cereal
Cereal
9
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin C +104.8%
Contains more Vitamin A +222.8%
Contains more Vitamin B1 +5776.6%
Contains more Vitamin B2 +3418.2%
Contains more Vitamin B3 +7124.4%
Contains more Vitamin B5 +310.9%
Contains more Vitamin B6 +24841.7%
Cereal
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Yardlong bean (Asparagus bean)
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin C +104.8%
Contains more Vitamin A +222.8%
Contains more Vitamin B1 +5776.6%
Contains more Vitamin B2 +3418.2%
Contains more Vitamin B3 +7124.4%
Contains more Vitamin B5 +310.9%
Contains more Vitamin B6 +24841.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
393
Cereal
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
212
Cereal
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 the food
Protein
36%
Cereal
17%
Yardlong bean (Asparagus bean)
Carbohydrates
87%
Cereal
8%
Yardlong bean (Asparagus bean)
Fats
5%
Cereal
2%
Yardlong bean (Asparagus bean)

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (difference - 10.35g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 791mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.155g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Yardlong bean (Asparagus bean) Opinion
Calories 378 47 Cereal
Protein 6.06 2.8 Cereal
Fats 1.08 0.4 Cereal
Vitamin C 38.5 18.8 Cereal
Carbs 86.85 8.35 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Yardlong bean (Asparagus bean)
Iron 34.06 0.47 Cereal
Calcium 10 50 Yardlong bean (Asparagus bean)
Potassium 105 240 Yardlong bean (Asparagus bean)
Magnesium 19 44 Yardlong bean (Asparagus bean)
Sugars 10.35 Yardlong bean (Asparagus bean)
Fiber 1.4 Cereal
Copper 0.137 0.048 Cereal
Zinc 7.6 0.37 Cereal
Starch
Phosphorus 77 59 Cereal
Sodium 795 4 Yardlong bean (Asparagus bean)
Vitamin A 2792 865 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Yardlong bean (Asparagus bean)
Vitamin B1 6.288 0.107 Cereal
Vitamin B2 3.87 0.11 Cereal
Vitamin B3 29.62 0.41 Cereal
Vitamin B5 0.226 0.055 Cereal
Vitamin B6 5.986 0.024 Cereal
Vitamin B12 0 Yardlong bean (Asparagus bean)
Vitamin K 0 Cereal
Folate 62 Yardlong bean (Asparagus bean)
Trans Fat 0 Cereal
Saturated Fat 0.26 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.204 0.036 Cereal
Polyunsaturated fat 0.354 0.169 Cereal
Tryptophan 0.066 0.032 Cereal
Threonine 0.241 0.104 Cereal
Isoleucine 0.26 0.15 Cereal
Leucine 0.767 0.2 Cereal
Lysine 0.113 0.184 Yardlong bean (Asparagus bean)
Methionine 0.13 0.04 Cereal
Phenylalanine 0.365 0.154 Cereal
Valine 0.344 0.162 Cereal
Histidine 0.162 0.09 Cereal
Fructose 0.26 Cereal

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 of the foods presented on this page can be found below.

  1. 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.