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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
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" 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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Cereal Yardlong bean (Asparagus bean) Opinion
Calories 378kcal 47kcal Cereal
Protein 6.06g 2.8g Cereal
Fats 1.08g 0.4g Cereal
Vitamin C 38.5mg 18.8mg Cereal
Net carbs 85.45g 8.35g Cereal
Carbs 86.85g 8.35g Cereal
Cholesterol mg 0mg Cereal
Vitamin D IU 0IU Yardlong bean (Asparagus bean)
Iron 34.06mg 0.47mg Cereal
Calcium 10mg 50mg Yardlong bean (Asparagus bean)
Potassium 105mg 240mg Yardlong bean (Asparagus bean)
Magnesium 19mg 44mg Yardlong bean (Asparagus bean)
Sugar 10.35g g Yardlong bean (Asparagus bean)
Fiber 1.4g g Cereal
Copper 0.137mg 0.048mg Cereal
Zinc 7.6mg 0.37mg Cereal
Starch g g
Phosphorus 77mg 59mg Cereal
Sodium 795mg 4mg Yardlong bean (Asparagus bean)
Vitamin A 2792IU 865IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D µg 0µg Yardlong bean (Asparagus bean)
Vitamin B1 6.288mg 0.107mg Cereal
Vitamin B2 3.87mg 0.11mg Cereal
Vitamin B3 29.62mg 0.41mg Cereal
Vitamin B5 0.226mg 0.055mg Cereal
Vitamin B6 5.986mg 0.024mg Cereal
Vitamin B12 µg 0µg Yardlong bean (Asparagus bean)
Vitamin K 0µg µg Cereal
Folate µg 62µg Yardlong bean (Asparagus bean)
Trans Fat g 0g Cereal
Saturated Fat 0.26g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.204g 0.036g Cereal
Polyunsaturated fat 0.354g 0.169g Cereal
Tryptophan 0.066mg 0.032mg Cereal
Threonine 0.241mg 0.104mg Cereal
Isoleucine 0.26mg 0.15mg Cereal
Leucine 0.767mg 0.2mg Cereal
Lysine 0.113mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.13mg 0.04mg Cereal
Phenylalanine 0.365mg 0.154mg Cereal
Valine 0.344mg 0.162mg Cereal
Histidine 0.162mg 0.09mg Cereal
Fructose 0.26g g Cereal

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (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 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

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 to 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.