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

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

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How are plums and yardlong bean (Asparagus bean) raw different?

  • Plums contain less folate, vitamin A, vitamin C, magnesium, manganese, vitamin B1, vitamin B2, and phosphorus than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw covers your daily need for folate, 14% more than plums.
  • 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 plums is 53.

Plums, raw and Yardlong bean, raw types were used in this article.

Infographic

Plum vs Yardlong bean (Asparagus bean) raw infographic
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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.
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 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 CopperCopper +18.8%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +528.6%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +176.5%
Contains more ZincZinc +270%
Contains more PhosphorusPhosphorus +268.8%
Contains more ManganeseManganese +294.2%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
5
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 B5Vitamin B5 +145.5%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +97.9%
Contains more Vitamin AVitamin A +152.9%
Contains more Vitamin B1Vitamin B1 +282.1%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more FolateFolate +1140%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Yardlong bean (Asparagus bean) raw DV% diff.
Folate 5µg 62µg 14%
Vitamin C 9.5mg 18.8mg 10%
Magnesium 7mg 44mg 9%
Vitamin B1 0.028mg 0.107mg 7%
Manganese 0.052mg 0.205mg 7%
Fiber 1.4g 6%
Vitamin B2 0.026mg 0.11mg 6%
Phosphorus 16mg 59mg 6%
Vitamin K 6.4µg 5%
Protein 0.7g 2.8g 4%
Fructose 3.07g 4%
Iron 0.17mg 0.47mg 4%
Calcium 6mg 50mg 4%
Vitamin A 17µg 43µg 3%
Selenium 0µg 1.5µg 3%
Vitamin B5 0.135mg 0.055mg 2%
Zinc 0.1mg 0.37mg 2%
Vitamin E 0.26mg 2%
Potassium 157mg 240mg 2%
Polyunsaturated fat 0.044g 0.169g 1%
Carbs 11.42g 8.35g 1%
Copper 0.057mg 0.048mg 1%
Calories 46kcal 47kcal 0%
Fats 0.28g 0.4g 0%
Net carbs 10.02g 8.35g N/A
Sugar 9.92g N/A
Sodium 0mg 4mg 0%
Vitamin B3 0.417mg 0.41mg 0%
Vitamin B6 0.029mg 0.024mg 0%
Saturated fat 0.017g 0.105g 0%
Choline 1.9mg 0%
Monounsaturated fat 0.134g 0.036g 0%
Tryptophan 0.009mg 0.032mg 0%
Threonine 0.01mg 0.104mg 0%
Isoleucine 0.014mg 0.15mg 0%
Leucine 0.015mg 0.2mg 0%
Lysine 0.016mg 0.184mg 0%
Methionine 0.008mg 0.04mg 0%
Phenylalanine 0.014mg 0.154mg 0%
Valine 0.016mg 0.162mg 0%
Histidine 0.009mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 CarbsCarbs +36.8%
Contains more ProteinProtein +300%
Contains more FatsFats +42.9%
Contains more OtherOther +62.2%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +272.2%
Contains more Poly. FatPolyunsaturated fat +284.1%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.