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

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

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

  • Cloudberries are richer in vitamin C, while yardlong bean (Asparagus bean) raw is higher in vitamin A.
  • Cloudberries' daily need coverage for vitamin C is 155% higher.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than cloudberries (44).

We used Cloudberries, raw (Alaska Native) and Yardlong bean, raw types in this comparison.

Infographic

Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
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 +48.9%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +177.8%
Contains more PhosphorusPhosphorus +68.6%

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 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 +740.4%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +57.1%
~equal in Vitamin E ~mg
~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 Cloudberry Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 158mg 18.8mg 155%
Folate 62µg 16%
Magnesium 44mg 10%
Manganese 0.205mg 9%
Potassium 240mg 7%
Vitamin B1 0.05mg 0.107mg 5%
Vitamin A 43µg 5%
Copper 0.048mg 5%
Calcium 18mg 50mg 3%
Iron 0.7mg 0.47mg 3%
Zinc 0.37mg 3%
Phosphorus 35mg 59mg 3%
Selenium 1.5µg 3%
Vitamin B2 0.07mg 0.11mg 3%
Vitamin B3 0.9mg 0.41mg 3%
Vitamin B6 0.024mg 2%
Vitamin B5 0.055mg 1%
Polyunsaturated fat 0.169g 1%
Fats 0.8g 0.4g 1%
Protein 2.4g 2.8g 1%
Calories 51kcal 47kcal 0%
Carbs 8.6g 8.35g 0%
Net carbs 8.6g 8.35g N/A
Sodium 4mg 0%
Saturated fat 0.105g 0%
Monounsaturated fat 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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 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 +100%
Contains more OtherOther +100%
Contains more ProteinProtein +16.7%
~equal in Carbs ~8.35g
~equal in Water ~87.85g

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.