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

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How are English muffins and yardlong bean (Asparagus bean) raw different?

  • English muffins have more phosphorus, copper, vitamin B5, vitamin B3, manganese, and vitamin B1; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 21% more than English muffins.
  • English muffins have 116 times more sodium than yardlong bean (Asparagus bean) raw. English muffins have 464mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Yardlong bean, raw types were used in this article.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 IronIron +89.4%
Contains more CopperCopper +168.8%
Contains more ZincZinc +89.2%
Contains more PhosphorusPhosphorus +125.4%
Contains more ManganeseManganese +74.1%
Contains more MagnesiumMagnesium +109.5%
Contains more PotassiumPotassium +83.2%
Contains less SodiumSodium -99.1%
~equal in Calcium ~50mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B1Vitamin B1 +69.2%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +282%
Contains more Vitamin B5Vitamin B5 +710.9%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +18700%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +67.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +175%
Contains more FatsFats +350%
Contains more CarbsCarbs +450.9%
Contains more OtherOther +300%
Contains more WaterWater +108.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +738.9%
Contains more Poly. FatPolyunsaturated fat +425.4%
Contains less Sat. FatSaturated fat -59.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
English muffin Yardlong bean (Asparagus bean) raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient English muffin Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0.1mg 18.8mg 21%
Sodium 464mg 4mg 20%
Carbs 46g 8.35g 13%
Phosphorus 133mg 59mg 11%
Fiber 2.7g 11%
Protein 7.7g 2.8g 10%
Calories 235kcal 47kcal 9%
Copper 0.129mg 0.048mg 9%
Vitamin B5 0.446mg 0.055mg 8%
Vitamin B3 1.566mg 0.41mg 7%
Manganese 0.357mg 0.205mg 7%
Folate 37µg 62µg 6%
Vitamin B1 0.181mg 0.107mg 6%
Vitamin A 0µg 43µg 5%
Polyunsaturated fat 0.888g 0.169g 5%
Magnesium 21mg 44mg 5%
Iron 0.89mg 0.47mg 5%
Zinc 0.7mg 0.37mg 3%
Potassium 131mg 240mg 3%
Selenium 1.5µg 3%
Vitamin B2 0.154mg 0.11mg 3%
Fats 1.8g 0.4g 2%
Vitamin B12 0.04µg 0µg 2%
Monounsaturated fat 0.302g 0.036g 1%
Saturated fat 0.259g 0.105g 1%
Vitamin B6 0.043mg 0.024mg 1%
Net carbs 43.3g 8.35g N/A
Calcium 52mg 50mg 0%
Tryptophan 0.092mg 0.032mg 0%
Threonine 0.242mg 0.104mg 0%
Isoleucine 0.315mg 0.15mg 0%
Leucine 0.553mg 0.2mg 0%
Lysine 0.241mg 0.184mg 0%
Methionine 0.139mg 0.04mg 0%
Phenylalanine 0.379mg 0.154mg 0%
Valine 0.353mg 0.162mg 0%
Histidine 0.17mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
English muffin
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
30%
English muffin
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 460mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.154g)
Which food is lower in glycemic index?
English muffin
English muffin is lower in glycemic index (difference - 9)
Which food is richer in minerals?
English muffin
English muffin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.