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

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

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How are custard and yardlong bean (Asparagus bean) raw different?

  • Custard is higher in vitamin B12, vitamin B5, phosphorus, and calcium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, and manganese.
  • Daily need coverage for vitamin B12 for custard is 22% higher.
  • Custard has a lower glycemic index (35) than yardlong bean (Asparagus bean) raw (86).

Egg custards, dry mix, prepared with whole milk and Yardlong bean, raw are the varieties used in this article.

Infographic

Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 +178%
Contains more ZincZinc +37.8%
Contains more PhosphorusPhosphorus +120.3%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +15.9%
Contains more IronIron +38.2%
Contains more CopperCopper +60%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +2828.6%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 +20.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +1170.9%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +18700%
Contains more Vitamin B1Vitamin B1 +75.4%
Contains more Vitamin B3Vitamin B3 +210.6%
Contains more FolateFolate +588.9%

All nutrients comparison - raw data values

Nutrient Custard Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 0.52µg 0µg 22%
Vitamin C 0.1mg 18.8mg 21%
Cholesterol 51mg 0mg 17%
Folate 9µg 62µg 13%
Vitamin B5 0.699mg 0.055mg 13%
Phosphorus 130mg 59mg 10%
Saturated fat 2.032g 0.105g 9%
Calcium 139mg 50mg 9%
Manganese 0.007mg 0.205mg 9%
Vitamin B2 0.22mg 0.11mg 8%
Selenium 6µg 1.5µg 8%
Magnesium 16mg 44mg 7%
Vitamin D 1.2µg 0µg 6%
Fats 4g 0.4g 6%
Vitamin D 47IU 0IU 6%
Calories 122kcal 47kcal 4%
Vitamin B1 0.061mg 0.107mg 4%
Carbs 17.6g 8.35g 3%
Sodium 84mg 4mg 3%
Monounsaturated fat 1.127g 0.036g 3%
Vitamin B6 0.064mg 0.024mg 3%
Choline 11.8mg 2%
Copper 0.03mg 0.048mg 2%
Protein 3.99g 2.8g 2%
Vitamin B3 0.132mg 0.41mg 2%
Iron 0.34mg 0.47mg 2%
Polyunsaturated fat 0.312g 0.169g 1%
Vitamin A 52µg 43µg 1%
Potassium 207mg 240mg 1%
Zinc 0.51mg 0.37mg 1%
Net carbs 17.6g 8.35g N/A
Sugar 4.82g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.082mg 0.032mg 0%
Threonine 0.192mg 0.104mg 0%
Isoleucine 0.207mg 0.15mg 0%
Leucine 0.337mg 0.2mg 0%
Lysine 0.214mg 0.184mg 0%
Methionine 0.091mg 0.04mg 0%
Phenylalanine 0.173mg 0.154mg 0%
Valine 0.233mg 0.162mg 0%
Histidine 0.092mg 0.09mg 0%
Omega-3 - DHA 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 ProteinProtein +42.5%
Contains more FatsFats +900%
Contains more CarbsCarbs +110.8%
Contains more OtherOther +60%
Contains more WaterWater +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 more Mono. FatMonounsaturated fat +3030.6%
Contains more Poly. FatPolyunsaturated fat +84.6%
Contains less Sat. FatSaturated fat -94.8%

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.