Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Yardlong bean (Asparagus bean) raw

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

Compare

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

  • Plantain raw is richer in vitamin B6, potassium, and vitamin A, 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.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than plantain raw (37).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 PotassiumPotassium +107.9%
Contains more IronIron +27.7%
Contains more CopperCopper +68.8%
Contains more MagnesiumMagnesium +18.9%
Contains more CalciumCalcium +1566.7%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +73.5%
~equal in Sodium ~4mg
~equal in Selenium ~1.5µg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 AVitamin A +30.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin B5Vitamin B5 +372.7%
Contains more Vitamin B6Vitamin B6 +1145.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +105.8%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more FolateFolate +181.8%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +281.9%
Contains more OtherOther +93.3%
Contains more ProteinProtein +115.4%
Contains more WaterWater +34.6%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -26.6%
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated 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 Cholesterol Equal
Lower in Sodium 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 DV% diff.
Vitamin B6 0.299mg 0.024mg 21%
Folate 22µg 62µg 10%
Fiber 2.3g 9%
Manganese 0.205mg 9%
Carbs 31.89g 8.35g 8%
Potassium 499mg 240mg 8%
Vitamin B1 0.052mg 0.107mg 5%
Calcium 3mg 50mg 5%
Vitamin B5 0.26mg 0.055mg 4%
Vitamin B2 0.054mg 0.11mg 4%
Phosphorus 34mg 59mg 4%
Calories 122kcal 47kcal 4%
Copper 0.081mg 0.048mg 4%
Protein 1.3g 2.8g 3%
Choline 13.5mg 2%
Iron 0.6mg 0.47mg 2%
Zinc 0.14mg 0.37mg 2%
Magnesium 37mg 44mg 2%
Vitamin B3 0.686mg 0.41mg 2%
Vitamin K 0.7µg 1%
Polyunsaturated fat 0.069g 0.169g 1%
Vitamin A 56µg 43µg 1%
Vitamin E 0.14mg 1%
Fats 0.37g 0.4g 0%
Vitamin C 18.4mg 18.8mg 0%
Net carbs 29.59g 8.35g N/A
Sugar 15g N/A
Sodium 4mg 4mg 0%
Selenium 1.5µg 1.5µg 0%
Saturated fat 0.143g 0.105g 0%
Monounsaturated fat 0.032g 0.036g 0%
Tryptophan 0.015mg 0.032mg 0%
Threonine 0.034mg 0.104mg 0%
Isoleucine 0.036mg 0.15mg 0%
Leucine 0.059mg 0.2mg 0%
Lysine 0.06mg 0.184mg 0%
Methionine 0.017mg 0.04mg 0%
Phenylalanine 0.044mg 0.154mg 0%
Valine 0.046mg 0.162mg 0%
Histidine 0.064mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Plantain raw
15%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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.