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  6. Dried fruit vs. Yardlong bean (Asparagus bean) raw

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

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Differences between dried fruit and yardlong bean (Asparagus bean) raw

  • Dried fruit has more vitamin A, copper, iron, potassium, vitamin B3, vitamin B5, and vitamin B6, while yardlong bean (Asparagus bean) raw has more vitamin C, folate, and vitamin B1.
  • Dried fruit's daily need coverage for vitamin A is 55% higher.
  • Yardlong bean (Asparagus bean) raw contains 9 times less vitamin B5 than dried fruit. Dried fruit contains 0.516mg of vitamin B5, while yardlong bean (Asparagus bean) raw contains 0.055mg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Yardlong bean, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +384.2%
Contains more IronIron +466%
Contains more CopperCopper +614.6%
Contains more PhosphorusPhosphorus +20.3%
Contains more ManganeseManganese +14.6%
Contains more SeleniumSelenium +46.7%
Contains more MagnesiumMagnesium +37.5%
Contains less SodiumSodium -60%
~equal in Calcium ~50mg
~equal in Zinc ~0.37mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +318.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +531.5%
Contains more Vitamin B5Vitamin B5 +838.2%
Contains more Vitamin B6Vitamin B6 +495.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.343mg 0.048mg 33%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Potassium 1162mg 240mg 27%
Iron 2.66mg 0.47mg 27%
Vitamin C 1mg 18.8mg 20%
Carbs 62.64g 8.35g 18%
Fructose 12.47g 16%
Vitamin A 180µg 43µg 15%
Vitamin B3 2.589mg 0.41mg 14%
Folate 10µg 62µg 13%
Calories 241kcal 47kcal 10%
Vitamin B5 0.516mg 0.055mg 9%
Vitamin B6 0.143mg 0.024mg 9%
Vitamin B1 0.015mg 0.107mg 8%
Choline 13.9mg 3%
Magnesium 32mg 44mg 3%
Vitamin B2 0.074mg 0.11mg 3%
Vitamin K 3.1µg 3%
Phosphorus 71mg 59mg 2%
Polyunsaturated fat 0.074g 0.169g 1%
Calcium 55mg 50mg 1%
Manganese 0.235mg 0.205mg 1%
Selenium 2.2µg 1.5µg 1%
Protein 3.39g 2.8g 1%
Fats 0.51g 0.4g 0%
Net carbs 55.34g 8.35g N/A
Sugar 53.44g N/A
Zinc 0.39mg 0.37mg 0%
Starch 0.35g 0%
Sodium 10mg 4mg 0%
Saturated fat 0.017g 0.105g 0%
Monounsaturated fat 0.074g 0.036g 0%
Tryptophan 0.016mg 0.032mg 0%
Threonine 0.073mg 0.104mg 0%
Isoleucine 0.063mg 0.15mg 0%
Leucine 0.105mg 0.2mg 0%
Lysine 0.083mg 0.184mg 0%
Methionine 0.015mg 0.04mg 0%
Phenylalanine 0.062mg 0.154mg 0%
Valine 0.078mg 0.162mg 0%
Histidine 0.047mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +21.1%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +650.2%
Contains more OtherOther +328.3%
Contains more WaterWater +184.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +105.6%
Contains more Poly. FatPolyunsaturated fat +128.4%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.