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

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

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

  • Dates are richer in copper, potassium, vitamin B6, vitamin B5, iron, and vitamin B3, while yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 20% higher.
  • Yardlong bean (Asparagus bean) raw has 11 times less vitamin B5 than dates. Dates have 0.589mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than dates (42).

We used Dates, deglet noor and Yardlong bean, raw types in this comparison.

Infographic

Dates 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.
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +173.3%
Contains more IronIron +117%
Contains more CopperCopper +329.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +27.8%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +28.2%
Contains more ZincZinc +27.6%
~equal in Magnesium ~44mg
~equal in Phosphorus ~59mg

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.
Dates
Dates
6
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +210.7%
Contains more Vitamin B5Vitamin B5 +970.9%
Contains more Vitamin B6Vitamin B6 +587.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +105.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more FolateFolate +226.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 8g 32%
Fructose 19.56g 24%
Carbs 75.03g 8.35g 22%
Vitamin C 0.4mg 18.8mg 20%
Copper 0.206mg 0.048mg 18%
Potassium 656mg 240mg 12%
Calories 282kcal 47kcal 12%
Vitamin B6 0.165mg 0.024mg 11%
Folate 19µg 62µg 11%
Vitamin B5 0.589mg 0.055mg 11%
Iron 1.02mg 0.47mg 7%
Vitamin A 0µg 43µg 5%
Vitamin B3 1.274mg 0.41mg 5%
Vitamin B1 0.052mg 0.107mg 5%
Vitamin B2 0.066mg 0.11mg 3%
Selenium 3µg 1.5µg 3%
Vitamin K 2.7µg 2%
Manganese 0.262mg 0.205mg 2%
Calcium 39mg 50mg 1%
Polyunsaturated fat 0.019g 0.169g 1%
Choline 6.3mg 1%
Protein 2.45g 2.8g 1%
Zinc 0.29mg 0.37mg 1%
Fats 0.39g 0.4g 0%
Net carbs 67.03g 8.35g N/A
Magnesium 43mg 44mg 0%
Sugar 63.35g N/A
Phosphorus 62mg 59mg 0%
Sodium 2mg 4mg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0.105g 0%
Monounsaturated fat 0.036g 0.036g 0%
Tryptophan 0.012mg 0.032mg 0%
Threonine 0.043mg 0.104mg 0%
Isoleucine 0.049mg 0.15mg 0%
Leucine 0.084mg 0.2mg 0%
Lysine 0.066mg 0.184mg 0%
Methionine 0.022mg 0.04mg 0%
Phenylalanine 0.05mg 0.154mg 0%
Valine 0.071mg 0.162mg 0%
Histidine 0.032mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +798.6%
Contains more OtherOther +166.7%
Contains more ProteinProtein +14.3%
Contains more WaterWater +327.9%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -69.5%
Contains more Poly. FatPolyunsaturated fat +789.5%
~equal in Monounsaturated fat ~0.036g

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.