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

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

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The main differences between coriander and yardlong bean (Asparagus bean) raw

  • Coriander is richer than yardlong bean (Asparagus bean) raw in vitamin A, copper, iron, vitamin B5, vitamin B6, manganese, vitamin C, and potassium.
  • Daily need coverage for vitamin A for coriander is 118% higher.
  • Coriander contains 10 times more vitamin B5 than yardlong bean (Asparagus bean) raw. Coriander contains 0.57mg of vitamin B5, while yardlong bean (Asparagus bean) raw contains 0.055mg.
  • Coriander has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Coriander (cilantro) leaves, raw and Yardlong bean, raw.

Infographic

Coriander 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
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 CalciumCalcium +34%
Contains more PotassiumPotassium +117.1%
Contains more IronIron +276.6%
Contains more CopperCopper +368.8%
Contains more ZincZinc +35.1%
Contains more ManganeseManganese +107.8%
Contains more MagnesiumMagnesium +69.2%
Contains more PhosphorusPhosphorus +22.9%
Contains less SodiumSodium -91.3%
Contains more SeleniumSelenium +66.7%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
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 CVitamin C +43.6%
Contains more Vitamin AVitamin A +683.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +171.7%
Contains more Vitamin B5Vitamin B5 +936.4%
Contains more Vitamin B6Vitamin B6 +520.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +59.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Coriander Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 310µg 258%
Vitamin A 337µg 43µg 33%
Copper 0.225mg 0.048mg 20%
Vitamin E 2.5mg 17%
Iron 1.77mg 0.47mg 16%
Fiber 2.8g 11%
Vitamin B5 0.57mg 0.055mg 10%
Vitamin B6 0.149mg 0.024mg 10%
Manganese 0.426mg 0.205mg 10%
Vitamin C 27mg 18.8mg 9%
Potassium 521mg 240mg 8%
Vitamin B2 0.162mg 0.11mg 4%
Vitamin B3 1.114mg 0.41mg 4%
Magnesium 26mg 44mg 4%
Vitamin B1 0.067mg 0.107mg 3%
Choline 12.8mg 2%
Phosphorus 48mg 59mg 2%
Sodium 46mg 4mg 2%
Calcium 67mg 50mg 2%
Carbs 3.67g 8.35g 2%
Monounsaturated fat 0.275g 0.036g 1%
Polyunsaturated fat 0.04g 0.169g 1%
Calories 23kcal 47kcal 1%
Protein 2.13g 2.8g 1%
Selenium 0.9µg 1.5µg 1%
Zinc 0.5mg 0.37mg 1%
Fats 0.52g 0.4g 0%
Net carbs 0.87g 8.35g N/A
Sugar 0.87g N/A
Folate 62µg 62µg 0%
Saturated fat 0.014g 0.105g 0%
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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 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 +30%
Contains more OtherOther +145%
Contains more ProteinProtein +31.5%
Contains more CarbsCarbs +127.5%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 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 -86.7%
Contains more Mono. FatMonounsaturated fat +663.9%
Contains more Poly. FatPolyunsaturated fat +322.5%

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.