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

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

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What are the main differences between Plantain raw and Yardlong bean (Asparagus bean) raw?

  • Plantain raw is richer in Vitamin B6, and Potassium, while Yardlong bean (Asparagus bean) raw is higher in Folate.
  • Plantain raw's daily need coverage for Vitamin B6 is 21% higher.
  • Yardlong bean (Asparagus bean) raw has 2 times less Potassium than Plantain raw. Plantain raw has 499mg of Potassium, while Yardlong bean (Asparagus bean) raw has 240mg.

We used Plantains, raw and Yardlong bean, raw types in this comparison.

Infographic

Plantain raw 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.
Plantain raw
Plantain raw
3
:
5
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Iron +27.7%
Contains more Potassium +107.9%
Contains more Copper +68.8%
Contains more Calcium +1566.7%
Contains more Magnesium +18.9%
Contains more Phosphorus +73.5%
Contains more Zinc +164.3%
Equal in Sodium - 4
Equal in Selenium - 1.5
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Iron +27.7%
Contains more Potassium +107.9%
Contains more Copper +68.8%
Contains more Calcium +1566.7%
Contains more Magnesium +18.9%
Contains more Phosphorus +73.5%
Contains more Zinc +164.3%
Equal in Sodium - 4
Equal in Selenium - 1.5

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.
Plantain raw
Plantain raw
6
:
4
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin A +30.3%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +372.7%
Contains more Vitamin B6 +1145.8%
Contains more Vitamin B1 +105.8%
Contains more Vitamin B2 +103.7%
Contains more Folate +181.8%
Equal in Vitamin C - 18.8
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin A +30.3%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +372.7%
Contains more Vitamin B6 +1145.8%
Contains more Vitamin B1 +105.8%
Contains more Vitamin B2 +103.7%
Contains more Folate +181.8%
Equal in Vitamin C - 18.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
2
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Carbs +281.9%
Contains more Other +93.3%
Contains more Protein +115.4%
Contains more Water +34.6%
Equal in Fats - 0.4
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Yardlong bean (Asparagus bean) raw
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 Carbs +281.9%
Contains more Other +93.3%
Contains more Protein +115.4%
Contains more Water +34.6%
Equal in Fats - 0.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
0
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +144.9%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +12.5%
Contains more Polyunsaturated fat +144.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Yardlong bean (Asparagus bean) raw Opinion
Net carbs 29.59g 8.35g Plantain raw
Protein 1.3g 2.8g Yardlong bean (Asparagus bean) raw
Fats 0.37g 0.4g Yardlong bean (Asparagus bean) raw
Carbs 31.89g 8.35g Plantain raw
Calories 122kcal 47kcal Plantain raw
Sugar 15g Yardlong bean (Asparagus bean) raw
Fiber 2.3g Plantain raw
Calcium 3mg 50mg Yardlong bean (Asparagus bean) raw
Iron 0.6mg 0.47mg Plantain raw
Magnesium 37mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 34mg 59mg Yardlong bean (Asparagus bean) raw
Potassium 499mg 240mg Plantain raw
Sodium 4mg 4mg
Zinc 0.14mg 0.37mg Yardlong bean (Asparagus bean) raw
Copper 0.081mg 0.048mg Plantain raw
Manganese 0.205mg Yardlong bean (Asparagus bean) raw
Selenium 1.5µg 1.5µg
Vitamin A 1127IU 865IU Plantain raw
Vitamin A RAE 56µg 43µg Plantain raw
Vitamin E 0.14mg Plantain raw
Vitamin C 18.4mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.052mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.054mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.686mg 0.41mg Plantain raw
Vitamin B5 0.26mg 0.055mg Plantain raw
Vitamin B6 0.299mg 0.024mg Plantain raw
Folate 22µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin K 0.7µg Plantain raw
Tryptophan 0.015mg 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.034mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.036mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.059mg 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.06mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.017mg 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.044mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.046mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.064mg 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.143g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.032g 0.036g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.069g 0.169g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Plantain raw
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
15%
Plantain raw
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 15g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 49)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.