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  6. Chinese broccoli vs. Yardlong bean (Asparagus bean) raw

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

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How are chinese broccoli and yardlong bean (Asparagus bean) raw different?

  • Chinese broccoli has more vitamin A, vitamin C, and folate; however, yardlong bean (Asparagus bean) raw is richer in magnesium.
  • Chinese broccoli covers your daily need for vitamin A, 15% more than yardlong bean (Asparagus bean) raw.
  • Chinese broccoli has 2 times more calcium than yardlong bean (Asparagus bean) raw. Chinese broccoli has 100mg of calcium, while yardlong bean (Asparagus bean) raw has 50mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of chinese broccoli is 32.

Broccoli, chinese, cooked and Yardlong bean, raw types were used in this article.

Infographic

Chinese broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 CalciumCalcium +100%
Contains more IronIron +19.1%
Contains more CopperCopper +27.1%
Contains more ManganeseManganese +28.8%
Contains more MagnesiumMagnesium +144.4%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +15.4%
~equal in Potassium ~240mg
~equal in Zinc ~0.37mg

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.
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +50%
Contains more Vitamin AVitamin A +90.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B5Vitamin B5 +189.1%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +59.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +12.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 84.8µg 71%
Vitamin C 28.2mg 18.8mg 10%
Fiber 2.5g 10%
Folate 99µg 62µg 9%
Magnesium 18mg 44mg 6%
Choline 25.3mg 5%
Calcium 100mg 50mg 5%
Vitamin A 82µg 43µg 4%
Vitamin B6 0.07mg 0.024mg 4%
Vitamin B2 0.146mg 0.11mg 3%
Protein 1.14g 2.8g 3%
Phosphorus 41mg 59mg 3%
Vitamin E 0.48mg 3%
Manganese 0.264mg 0.205mg 3%
Vitamin B5 0.159mg 0.055mg 2%
Carbs 3.81g 8.35g 2%
Polyunsaturated fat 0.33g 0.169g 1%
Calories 22kcal 47kcal 1%
Vitamin B1 0.095mg 0.107mg 1%
Iron 0.56mg 0.47mg 1%
Copper 0.061mg 0.048mg 1%
Potassium 261mg 240mg 1%
Fats 0.72g 0.4g 0%
Net carbs 1.31g 8.35g N/A
Sugar 0.84g N/A
Zinc 0.39mg 0.37mg 0%
Sodium 7mg 4mg 0%
Selenium 1.3µg 1.5µg 0%
Vitamin B3 0.437mg 0.41mg 0%
Saturated fat 0.11g 0.105g 0%
Monounsaturated fat 0.05g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +80%
Contains more OtherOther +31.7%
Contains more ProteinProtein +145.6%
Contains more CarbsCarbs +119.2%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +38.9%
Contains more Poly. FatPolyunsaturated fat +95.3%
~equal in Saturated fat ~0.105g

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. 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.