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

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

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

  • Coleslaw is richer in vitamin B6 and monounsaturated fat, while yardlong bean (Asparagus bean) raw is higher in vitamin A, magnesium, vitamin B2, vitamin B1, and phosphorus.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin A is 15% higher.
  • Yardlong bean (Asparagus bean) raw has 74 times less monounsaturated fat than coleslaw. Coleslaw has 2.671g of monounsaturated fat, while yardlong bean (Asparagus bean) raw has 0.036g.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than coleslaw (39).

We used Fast foods, coleslaw and Yardlong bean, raw types in this comparison.

Infographic

Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 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 MagnesiumMagnesium +450%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +86%
Contains more IronIron +113.6%
Contains more CopperCopper +220%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +195%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +101%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +347.3%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +28.8%
Contains more Vitamin AVitamin A +53.6%
Contains more Vitamin B1Vitamin B1 +311.5%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +99%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 70.9µg 59%
Polyunsaturated fat 5.348g 0.169g 35%
Folate 62µg 16%
Fats 9.91g 0.4g 15%
Magnesium 8mg 44mg 9%
Sodium 203mg 4mg 9%
Fiber 1.9g 8%
Vitamin B1 0.026mg 0.107mg 7%
Vitamin B2 0.02mg 0.11mg 7%
Vitamin B6 0.112mg 0.024mg 7%
Saturated fat 1.599g 0.105g 7%
Monounsaturated fat 2.671g 0.036g 7%
Phosphorus 20mg 59mg 6%
Calories 153kcal 47kcal 5%
Vitamin C 14.6mg 18.8mg 5%
Protein 0.95g 2.8g 4%
Copper 0.015mg 0.048mg 4%
Vitamin E 0.54mg 4%
Manganese 0.102mg 0.205mg 4%
Vitamin B5 0.246mg 0.055mg 4%
Potassium 129mg 240mg 3%
Iron 0.22mg 0.47mg 3%
Selenium 1.5µg 3%
Carbs 14.89g 8.35g 2%
Calcium 30mg 50mg 2%
Zinc 0.14mg 0.37mg 2%
Vitamin A 28µg 43µg 2%
Fructose 1.44g 2%
Cholesterol 4mg 0mg 1%
Vitamin B3 0.206mg 0.41mg 1%
Net carbs 12.99g 8.35g N/A
Sugar 12.19g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
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%
Omega-3 - EPA 0.006g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 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 +2377.5%
Contains more CarbsCarbs +78.3%
Contains more OtherOther +38.3%
Contains more ProteinProtein +194.7%
Contains more WaterWater +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 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 +7319.4%
Contains more Poly. FatPolyunsaturated fat +3064.5%
Contains less Sat. FatSaturated fat -93.4%

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.