Egg white vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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Summary of differences between egg whites and yardlong bean (Asparagus bean) raw
- Egg whites have more selenium and vitamin B2; however, yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, vitamin B1, manganese, magnesium, and phosphorus.
- Egg whites cover your daily need for selenium, 34% more than yardlong bean (Asparagus bean) raw.
- Egg whites have 42 times more sodium than yardlong bean (Asparagus bean) raw. While egg whites have 166mg of sodium, yardlong bean (Asparagus bean) raw has only 4mg.
- The glycemic index of yardlong bean (Asparagus bean) raw is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Yardlong bean, raw.
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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.
| Contains more SeleniumSelenium | +1233.3% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +614.3% |
| Contains more PotassiumPotassium | +47.2% |
| Contains more IronIron | +487.5% |
| Contains more CopperCopper | +108.7% |
| Contains more ZincZinc | +1133.3% |
| Contains more PhosphorusPhosphorus | +293.3% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +1763.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +299.1% |
| Contains more Vitamin B5Vitamin B5 | +245.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2575% |
| Contains more Vitamin B3Vitamin B3 | +290.5% |
| Contains more Vitamin B6Vitamin B6 | +380% |
| Contains more FolateFolate | +1450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 1.5µg | 34% |
| Vitamin B2 | 0.439mg | 0.11mg | 25% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Protein | 10.9g | 2.8g | 16% |
| Folate | 4µg | 62µg | 15% |
| Vitamin B1 | 0.004mg | 0.107mg | 9% |
| Magnesium | 11mg | 44mg | 8% |
| Manganese | 0.011mg | 0.205mg | 8% |
| Sodium | 166mg | 4mg | 7% |
| Phosphorus | 15mg | 59mg | 6% |
| Iron | 0.08mg | 0.47mg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Calcium | 7mg | 50mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Copper | 0.023mg | 0.048mg | 3% |
| Zinc | 0.03mg | 0.37mg | 3% |
| Carbs | 0.73g | 8.35g | 3% |
| Vitamin B5 | 0.19mg | 0.055mg | 3% |
| Potassium | 163mg | 240mg | 2% |
| Vitamin B3 | 0.105mg | 0.41mg | 2% |
| Vitamin B6 | 0.005mg | 0.024mg | 1% |
| Polyunsaturated fat | 0g | 0.169g | 1% |
| Calories | 52kcal | 47kcal | 0% |
| Fats | 0.17g | 0.4g | 0% |
| Net carbs | 0.73g | 8.35g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Saturated fat | 0g | 0.105g | 0% |
| Monounsaturated fat | 0g | 0.036g | 0% |
| Tryptophan | 0.125mg | 0.032mg | 0% |
| Threonine | 0.449mg | 0.104mg | 0% |
| Isoleucine | 0.661mg | 0.15mg | 0% |
| Leucine | 1.016mg | 0.2mg | 0% |
| Lysine | 0.806mg | 0.184mg | 0% |
| Methionine | 0.399mg | 0.04mg | 0% |
| Phenylalanine | 0.686mg | 0.154mg | 0% |
| Valine | 0.809mg | 0.162mg | 0% |
| Histidine | 0.29mg | 0.09mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more ProteinProtein | +289.3% |
| Contains more FatsFats | +135.3% |
| Contains more CarbsCarbs | +1043.8% |
~equal in
Water
~87.85g
~equal in
Other
~0.6g