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  6. Edible mushroom vs. Yardlong bean (Asparagus bean) raw

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

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How are edible mushroom and yardlong bean (Asparagus bean) raw different?

  • Edible mushroom is higher in copper, vitamin B5, vitamin B2, vitamin B3, and selenium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, magnesium, and manganese.
  • Daily need coverage for copper for edible mushroom is 30% higher.
  • Edible mushroom contains 27 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While edible mushroom contains 1.497mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.
  • Edible mushroom has a lower glycemic index (32) than yardlong bean (Asparagus bean) raw (86).

Mushrooms, white, raw and Yardlong bean, raw are the varieties used in this article.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 +32.5%
Contains more CopperCopper +562.5%
Contains more ZincZinc +40.5%
Contains more PhosphorusPhosphorus +45.8%
Contains more SeleniumSelenium +520%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +1566.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +336.2%
~equal in Iron ~0.47mg

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +265.5%
Contains more Vitamin B3Vitamin B3 +779.8%
Contains more Vitamin B5Vitamin B5 +2621.8%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +795.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more FolateFolate +264.7%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Edible mushroom Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.318mg 0.048mg 30%
Vitamin B5 1.497mg 0.055mg 29%
Vitamin B2 0.402mg 0.11mg 22%
Vitamin B3 3.607mg 0.41mg 20%
Vitamin C 2.1mg 18.8mg 19%
Selenium 9.3µg 1.5µg 14%
Folate 17µg 62µg 11%
Magnesium 9mg 44mg 8%
Manganese 0.047mg 0.205mg 7%
Vitamin B6 0.104mg 0.024mg 6%
Calcium 3mg 50mg 5%
Vitamin A 0µg 43µg 5%
Fiber 1g 4%
Phosphorus 86mg 59mg 4%
Choline 17.3mg 3%
Potassium 318mg 240mg 2%
Vitamin B12 0.04µg 0µg 2%
Carbs 3.26g 8.35g 2%
Vitamin B1 0.081mg 0.107mg 2%
Protein 3.09g 2.8g 1%
Calories 22kcal 47kcal 1%
Vitamin D 0.2µg 0µg 1%
Zinc 0.52mg 0.37mg 1%
Vitamin D 7IU 0IU 1%
Fats 0.34g 0.4g 0%
Net carbs 2.26g 8.35g N/A
Iron 0.5mg 0.47mg 0%
Sugar 1.98g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.05g 0.105g 0%
Monounsaturated fat 0g 0.036g 0%
Polyunsaturated fat 0.16g 0.169g 0%
Tryptophan 0.035mg 0.032mg 0%
Threonine 0.107mg 0.104mg 0%
Isoleucine 0.076mg 0.15mg 0%
Leucine 0.12mg 0.2mg 0%
Lysine 0.107mg 0.184mg 0%
Methionine 0.031mg 0.04mg 0%
Phenylalanine 0.085mg 0.154mg 0%
Valine 0.232mg 0.162mg 0%
Histidine 0.057mg 0.09mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 OtherOther +43.3%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +156.1%
~equal in Protein ~2.8g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 -52.4%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.169g

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.