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

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

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Summary of differences between currants and yardlong bean (Asparagus bean) raw

  • Currants have more vitamin C, iron, and copper; however, yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, magnesium, and vitamin B1.
  • Currants cover your daily need for vitamin C, 25% more than yardlong bean (Asparagus bean) raw.
  • Currants have 2 times more copper than yardlong bean (Asparagus bean) raw. While currants have 0.107mg of copper, yardlong bean (Asparagus bean) raw has only 0.048mg.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Currants, red, and white, raw and Yardlong bean, raw.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +14.6%
Contains more IronIron +112.8%
Contains more CopperCopper +122.9%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +238.5%
Contains more CalciumCalcium +51.5%
Contains more ZincZinc +60.9%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +10.2%
Contains more SeleniumSelenium +150%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 +118.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +310%
Contains more FolateFolate +675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 41mg 18.8mg 25%
Fiber 4.3g 17%
Folate 8µg 62µg 14%
Vitamin K 11µg 9%
Magnesium 13mg 44mg 7%
Iron 1mg 0.47mg 7%
Copper 0.107mg 0.048mg 7%
Vitamin B1 0.04mg 0.107mg 6%
Vitamin B2 0.05mg 0.11mg 5%
Vitamin A 2µg 43µg 5%
Vitamin B6 0.07mg 0.024mg 4%
Fructose 3.53g 4%
Protein 1.4g 2.8g 3%
Phosphorus 44mg 59mg 2%
Selenium 0.6µg 1.5µg 2%
Calcium 33mg 50mg 2%
Vitamin B3 0.1mg 0.41mg 2%
Carbs 13.8g 8.35g 2%
Zinc 0.23mg 0.37mg 1%
Polyunsaturated fat 0.088g 0.169g 1%
Potassium 275mg 240mg 1%
Vitamin E 0.1mg 1%
Manganese 0.186mg 0.205mg 1%
Choline 7.6mg 1%
Calories 56kcal 47kcal 0%
Fats 0.2g 0.4g 0%
Net carbs 9.5g 8.35g N/A
Sugar 7.37g N/A
Sodium 1mg 4mg 0%
Vitamin B5 0.064mg 0.055mg 0%
Saturated fat 0.017g 0.105g 0%
Monounsaturated fat 0.028g 0.036g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +65.3%
Contains more ProteinProtein +100%
Contains more FatsFats +100%
~equal in Water ~87.85g
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -83.8%
Contains more Mono. FatMonounsaturated fat +28.6%
Contains more Poly. FatPolyunsaturated fat +92%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.