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

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

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

  • Macaroon has more copper, selenium, and vitamin B6; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, and vitamin B1.
  • Macaroon covers your daily need for saturated fat, 100% more than yardlong bean (Asparagus bean) raw.
  • Macaroon has 60 times more sodium than yardlong bean (Asparagus bean) raw. Macaroon has 241mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • 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 macaroon is 32.

Cookies, coconut macaroon and Yardlong bean, raw types were used in this article.

Infographic

Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 +74.5%
Contains more CopperCopper +460.4%
Contains more ZincZinc +97.3%
Contains more PhosphorusPhosphorus +15.3%
Contains more SeleniumSelenium +353.3%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +95.1%
Contains less SodiumSodium -98.3%

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 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +86.4%
Contains more FolateFolate +1966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 20.099g 0.105g 91%
Fats 22.55g 0.4g 34%
Copper 0.269mg 0.048mg 25%
Calories 460kcal 47kcal 21%
Vitamin C 0mg 18.8mg 21%
Fiber 5.1g 20%
Carbs 61.22g 8.35g 18%
Folate 3µg 62µg 15%
Selenium 6.8µg 1.5µg 10%
Sodium 241mg 4mg 10%
Manganese 0.205mg 9%
Vitamin B1 0.02mg 0.107mg 7%
Vitamin B6 0.096mg 0.024mg 6%
Calcium 5mg 50mg 5%
Vitamin A 0µg 43µg 5%
Magnesium 29mg 44mg 4%
Polyunsaturated fat 0.81g 0.169g 4%
Vitamin B2 0.06mg 0.11mg 4%
Iron 0.82mg 0.47mg 4%
Monounsaturated fat 1.61g 0.036g 4%
Potassium 123mg 240mg 3%
Zinc 0.73mg 0.37mg 3%
Choline 9.1mg 2%
Vitamin E 0.19mg 1%
Vitamin B3 0.22mg 0.41mg 1%
Vitamin B5 0.055mg 1%
Phosphorus 68mg 59mg 1%
Vitamin K 1.1µg 1%
Protein 3.02g 2.8g 0%
Net carbs 56.12g 8.35g N/A
Sugar 45.16g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 +5537.5%
Contains more CarbsCarbs +633.2%
Contains more OtherOther +185%
Contains more WaterWater +663.9%
~equal in Protein ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +4372.2%
Contains more Poly. FatPolyunsaturated fat +379.3%
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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.