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

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

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What are the differences between cereal and yardlong bean (Asparagus bean) raw?

  • The amount of vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, manganese, and vitamin C in cereal is higher than in yardlong bean (Asparagus bean) raw.
  • Cereal's daily need coverage for vitamin B1 is 515% more.
  • Yardlong bean (Asparagus bean) raw contains 249 times less vitamin B6 than cereal. Cereal contains 5.986mg of vitamin B6, while yardlong bean (Asparagus bean) raw contains 0.024mg.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • Cereal has a lower glycemic index (69) than yardlong bean (Asparagus bean) raw (86).

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) 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.
Cereal
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +7146.8%
Contains more CopperCopper +185.4%
Contains more ZincZinc +1954.1%
Contains more PhosphorusPhosphorus +30.5%
Contains more ManganeseManganese +285.4%
Contains more SeleniumSelenium +320%
Contains more MagnesiumMagnesium +131.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +128.6%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
Cereal
8
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 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 +104.8%
Contains more Vitamin AVitamin A +1793%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5776.6%
Contains more Vitamin B2Vitamin B2 +3418.2%
Contains more Vitamin B3Vitamin B3 +7124.4%
Contains more Vitamin B5Vitamin B5 +310.9%
Contains more Vitamin B6Vitamin B6 +24841.7%
~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 Cereal Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B1 6.288mg 0.107mg 515%
Vitamin B6 5.986mg 0.024mg 459%
Iron 34.06mg 0.47mg 420%
Vitamin B2 3.87mg 0.11mg 289%
Vitamin B3 29.62mg 0.41mg 183%
Vitamin A 814µg 43µg 86%
Zinc 7.6mg 0.37mg 66%
Sodium 795mg 4mg 34%
Carbs 86.85g 8.35g 26%
Manganese 0.79mg 0.205mg 25%
Vitamin C 38.5mg 18.8mg 22%
Calories 378kcal 47kcal 17%
Folate 62µg 16%
Copper 0.137mg 0.048mg 10%
Selenium 6.3µg 1.5µg 9%
Protein 6.06g 2.8g 7%
Magnesium 19mg 44mg 6%
Fiber 1.4g 6%
Potassium 105mg 240mg 4%
Calcium 10mg 50mg 4%
Phosphorus 77mg 59mg 3%
Vitamin B5 0.226mg 0.055mg 3%
Polyunsaturated fat 0.354g 0.169g 1%
Vitamin E 0.08mg 1%
Fats 1.08g 0.4g 1%
Saturated fat 0.26g 0.105g 1%
Net carbs 85.45g 8.35g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.204g 0.036g 0%
Tryptophan 0.066mg 0.032mg 0%
Threonine 0.241mg 0.104mg 0%
Isoleucine 0.26mg 0.15mg 0%
Leucine 0.767mg 0.2mg 0%
Lysine 0.113mg 0.184mg 0%
Methionine 0.13mg 0.04mg 0%
Phenylalanine 0.365mg 0.154mg 0%
Valine 0.344mg 0.162mg 0%
Histidine 0.162mg 0.09mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +116.4%
Contains more FatsFats +170%
Contains more CarbsCarbs +940.1%
Contains more OtherOther +271.7%
Contains more WaterWater +2224.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +466.7%
Contains more Poly. FatPolyunsaturated fat +109.5%
Contains less Sat. FatSaturated fat -59.6%

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. 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.