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  6. Coconut milk vs. Yardlong bean (Asparagus bean) raw

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

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

  • Coconut milk is richer in manganese, copper, iron, and selenium, while yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, vitamin B2, and vitamin B1.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Yardlong bean (Asparagus bean) raw has 6 times less copper than coconut milk. Coconut milk has 0.266mg of copper, while yardlong bean (Asparagus bean) raw has 0.048mg.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than yardlong bean (Asparagus bean) raw (86).

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Yardlong bean, raw types in this comparison.

Infographic

Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 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 +248.9%
Contains more CopperCopper +454.2%
Contains more ZincZinc +81.1%
Contains more PhosphorusPhosphorus +69.5%
Contains more ManganeseManganese +346.8%
Contains more SeleniumSelenium +313.3%
Contains more MagnesiumMagnesium +18.9%
Contains more CalciumCalcium +212.5%
Contains less SodiumSodium -73.3%
~equal in Potassium ~240mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +85.4%
Contains more Vitamin B5Vitamin B5 +232.7%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +571.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +311.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more FolateFolate +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 21.14g 0.105g 96%
Fats 23.84g 0.4g 36%
Manganese 0.916mg 0.205mg 31%
Copper 0.266mg 0.048mg 24%
Vitamin C 2.8mg 18.8mg 18%
Iron 1.64mg 0.47mg 15%
Folate 16µg 62µg 12%
Calories 230kcal 47kcal 9%
Fiber 2.2g 9%
Selenium 6.2µg 1.5µg 9%
Vitamin B2 0mg 0.11mg 8%
Vitamin B1 0.026mg 0.107mg 7%
Phosphorus 100mg 59mg 6%
Vitamin A 0µg 43µg 5%
Calcium 16mg 50mg 3%
Vitamin B5 0.183mg 0.055mg 3%
Zinc 0.67mg 0.37mg 3%
Magnesium 37mg 44mg 2%
Vitamin B3 0.76mg 0.41mg 2%
Monounsaturated fat 1.014g 0.036g 2%
Choline 8.5mg 2%
Carbs 5.54g 8.35g 1%
Polyunsaturated fat 0.261g 0.169g 1%
Vitamin E 0.15mg 1%
Potassium 263mg 240mg 1%
Protein 2.29g 2.8g 1%
Vitamin B6 0.033mg 0.024mg 1%
Net carbs 3.34g 8.35g N/A
Sugar 3.34g N/A
Sodium 15mg 4mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.032mg 0%
Threonine 0.083mg 0.104mg 0%
Isoleucine 0.09mg 0.15mg 0%
Leucine 0.17mg 0.2mg 0%
Lysine 0.101mg 0.184mg 0%
Methionine 0.043mg 0.04mg 0%
Phenylalanine 0.116mg 0.154mg 0%
Valine 0.139mg 0.162mg 0%
Histidine 0.053mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 +5860%
Contains more OtherOther +18.3%
Contains more ProteinProtein +22.3%
Contains more CarbsCarbs +50.7%
Contains more WaterWater +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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 +2716.7%
Contains more Poly. FatPolyunsaturated fat +54.4%
Contains less Sat. FatSaturated fat -99.5%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.