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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, Vitamin A RAE, Zinc, 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.

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
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.
Cereal
Cereal
6
:
4
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Iron +7146.8%
Contains more Phosphorus +30.5%
Contains more Zinc +1954.1%
Contains more Copper +185.4%
Contains more Manganese +285.4%
Contains more Selenium +320%
Contains more Calcium +400%
Contains more Magnesium +131.6%
Contains more Potassium +128.6%
Contains less Sodium -99.5%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Iron +7146.8%
Contains more Phosphorus +30.5%
Contains more Zinc +1954.1%
Contains more Copper +185.4%
Contains more Manganese +285.4%
Contains more Selenium +320%
Contains more Calcium +400%
Contains more Magnesium +131.6%
Contains more Potassium +128.6%
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" charts 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) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin A +222.8%
Contains more Vitamin C +104.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin A +222.8%
Contains more Vitamin C +104.8%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +116.4%
Contains more Fats +170%
Contains more Carbs +940.1%
Contains more Other +271.7%
Contains more Water +2224.1%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Yardlong bean (Asparagus bean) raw
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 Protein +116.4%
Contains more Fats +170%
Contains more Carbs +940.1%
Contains more Other +271.7%
Contains more Water +2224.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +466.7%
Contains more Polyunsaturated fat +109.5%
Contains less Saturated Fat -59.6%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +466.7%
Contains more Polyunsaturated fat +109.5%
Contains less Saturated Fat -59.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cereal Yardlong bean (Asparagus bean) raw Opinion
Net carbs 85.45g 8.35g Cereal
Protein 6.06g 2.8g Cereal
Fats 1.08g 0.4g Cereal
Carbs 86.85g 8.35g Cereal
Calories 378kcal 47kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Yardlong bean (Asparagus bean) raw
Fiber 1.4g Cereal
Calcium 10mg 50mg Yardlong bean (Asparagus bean) raw
Iron 34.06mg 0.47mg Cereal
Magnesium 19mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 77mg 59mg Cereal
Potassium 105mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 795mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 7.6mg 0.37mg Cereal
Copper 0.137mg 0.048mg Cereal
Manganese 0.79mg 0.205mg Cereal
Selenium 6.3µg 1.5µg Cereal
Vitamin A 2792IU 865IU Cereal
Vitamin A RAE 814µg 43µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 38.5mg 18.8mg Cereal
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
Folate 62µg Yardlong bean (Asparagus bean) raw
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) raw
Methionine 0.13mg 0.04mg Cereal
Phenylalanine 0.365mg 0.154mg Cereal
Valine 0.344mg 0.162mg Cereal
Histidine 0.162mg 0.09mg Cereal
Saturated Fat 0.26g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.204g 0.036g Cereal
Polyunsaturated fat 0.354g 0.169g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
393%
Cereal
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
183%
Cereal
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 791mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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 minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.