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

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

Compare

Important differences between garden cress and yardlong bean (Asparagus bean) raw

  • Yardlong bean (Asparagus bean) raw has less vitamin A, vitamin C, vitamin B6, manganese, copper, vitamin B2, potassium, and iron.
  • Garden cress's daily need coverage for vitamin A is 121% more.
  • Garden cress has 10 times more vitamin B6 than yardlong bean (Asparagus bean) raw. Garden cress has 0.247mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.

The food varieties used in the comparison are Cress, garden, raw and Yardlong bean, raw.

Infographic

Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 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 +62%
Contains more PotassiumPotassium +152.5%
Contains more IronIron +176.6%
Contains more CopperCopper +254.2%
Contains more PhosphorusPhosphorus +28.8%
Contains more ManganeseManganese +169.8%
Contains more MagnesiumMagnesium +15.8%
Contains more ZincZinc +60.9%
Contains less SodiumSodium -71.4%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 +267%
Contains more Vitamin AVitamin A +704.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +143.9%
Contains more Vitamin B5Vitamin B5 +340%
Contains more Vitamin B6Vitamin B6 +929.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +29%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +33.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 69mg 18.8mg 56%
Vitamin A 346µg 43µg 34%
Vitamin B6 0.247mg 0.024mg 17%
Manganese 0.553mg 0.205mg 15%
Copper 0.17mg 0.048mg 14%
Vitamin B2 0.26mg 0.11mg 12%
Potassium 606mg 240mg 11%
Iron 1.3mg 0.47mg 10%
Vitamin E 0.7mg 5%
Folate 80µg 62µg 5%
Fiber 1.1g 4%
Choline 19.5mg 4%
Vitamin B5 0.242mg 0.055mg 4%
Vitamin B3 1mg 0.41mg 4%
Calcium 81mg 50mg 3%
Phosphorus 76mg 59mg 2%
Vitamin B1 0.08mg 0.107mg 2%
Monounsaturated fat 0.239g 0.036g 1%
Calories 32kcal 47kcal 1%
Selenium 0.9µg 1.5µg 1%
Zinc 0.23mg 0.37mg 1%
Magnesium 38mg 44mg 1%
Carbs 5.5g 8.35g 1%
Protein 2.6g 2.8g 0%
Fats 0.7g 0.4g 0%
Net carbs 4.4g 8.35g N/A
Sugar 4.4g N/A
Sodium 14mg 4mg 0%
Saturated fat 0.023g 0.105g 0%
Polyunsaturated fat 0.228g 0.169g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +75%
Contains more OtherOther +200%
Contains more CarbsCarbs +51.8%
~equal in Protein ~2.8g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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 -78.1%
Contains more Mono. FatMonounsaturated fat +563.9%
Contains more Poly. FatPolyunsaturated fat +34.9%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.