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  6. Dulce de Leche vs. Yardlong bean (Asparagus bean) raw

Dulce de Leche vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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The main differences between dulce de Leche and yardlong bean (Asparagus bean) raw

  • Dulce de Leche is richer in vitamin B2, calcium, phosphorus, vitamin B5, and vitamin B12, yet yardlong bean (Asparagus bean) raw is richer in vitamin C, folate, and vitamin A.
  • Daily need coverage for vitamin B2 for dulce de Leche is 23% higher.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.
  • Dulce de Leche has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Dulce de Leche and Yardlong bean, raw.

Infographic

Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 +402%
Contains more PotassiumPotassium +45.8%
Contains more ZincZinc +113.5%
Contains more PhosphorusPhosphorus +227.1%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +176.5%
Contains more CopperCopper +1100%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +10150%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 +72.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +268.2%
Contains more Vitamin B5Vitamin B5 +1418.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +623.1%
Contains more Vitamin B1Vitamin B1 +568.8%
Contains more Vitamin B3Vitamin B3 +95.2%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +463.6%

All nutrients comparison - raw data values

Nutrient Dulce de Leche Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B2 0.405mg 0.11mg 23%
Calcium 251mg 50mg 20%
Saturated fat 4.534g 0.105g 20%
Phosphorus 193mg 59mg 19%
Vitamin C 2.6mg 18.8mg 18%
Vitamin B5 0.835mg 0.055mg 16%
Carbs 55.35g 8.35g 16%
Choline 89.1mg 16%
Calories 315kcal 47kcal 13%
Folate 11µg 62µg 13%
Vitamin B12 0.31µg 0µg 13%
Fats 7.35g 0.4g 11%
Cholesterol 29mg 0mg 10%
Manganese 0.002mg 0.205mg 9%
Vitamin B1 0.016mg 0.107mg 8%
Protein 6.84g 2.8g 8%
Magnesium 22mg 44mg 5%
Sodium 129mg 4mg 5%
Monounsaturated fat 2.143g 0.036g 5%
Copper 0.004mg 0.048mg 5%
Zinc 0.79mg 0.37mg 4%
Iron 0.17mg 0.47mg 4%
Vitamin A 74µg 43µg 3%
Potassium 350mg 240mg 3%
Selenium 2.7µg 1.5µg 2%
Vitamin K 1.3µg 1%
Polyunsaturated fat 0.375g 0.169g 1%
Vitamin B6 0.016mg 0.024mg 1%
Vitamin B3 0.21mg 0.41mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.2mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 55.35g 8.35g N/A
Sugar 49.74g N/A
Trans fat 0.364g 0g N/A
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%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 +144.3%
Contains more FatsFats +1737.5%
Contains more CarbsCarbs +562.9%
Contains more OtherOther +191.7%
Contains more WaterWater +206%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 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 +5852.8%
Contains more Poly. FatPolyunsaturated fat +121.9%
Contains less Sat. FatSaturated fat -97.7%

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.