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  6. Enoki mushrooms vs. Yardlong bean (Asparagus bean)

Enoki mushrooms vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Significant differences between Enoki mushrooms and Yardlong bean (Asparagus bean)

  • Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B2, Phosphorus, Copper, and Vitamin B6, while Yardlong bean (Asparagus bean) is higher in Vitamin C, Magnesium, and Manganese.
  • Enoki mushrooms covers your daily Vitamin B3 needs 40% more than Yardlong bean (Asparagus bean).
  • Enoki mushrooms have 26 times more Vitamin B5 than Yardlong bean (Asparagus bean). Enoki mushrooms have 1.35mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.051mg.

Specific food types used in this comparison are Mushrooms, enoki, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Enoki mushrooms vs Yardlong bean (Asparagus bean) 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.
Enoki mushrooms
Enoki mushrooms
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +17.3%
Contains more Phosphorus +84.2%
Contains more Potassium +23.8%
Contains less Sodium -25%
Contains more Zinc +80.6%
Contains more Copper +127.7%
Contains more Selenium +46.7%
Contains more Calcium +∞%
Contains more Magnesium +162.5%
Contains more Manganese +168%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +17.3%
Contains more Phosphorus +84.2%
Contains more Potassium +23.8%
Contains less Sodium -25%
Contains more Zinc +80.6%
Contains more Copper +127.7%
Contains more Selenium +46.7%
Contains more Calcium +∞%
Contains more Magnesium +162.5%
Contains more Manganese +168%

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.
Enoki mushrooms
Enoki mushrooms
9
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin D +∞%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +102%
Contains more Vitamin B3 +1016.2%
Contains more Vitamin B5 +2547.1%
Contains more Vitamin B6 +316.7%
Contains more Vitamin C +∞%
Equal in Folate - 45
Enoki mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 0%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +102%
Contains more Vitamin B3 +1016.2%
Contains more Vitamin B5 +2547.1%
Contains more Vitamin B6 +316.7%
Contains more Vitamin C +∞%
Equal in Folate - 45

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +190%
Contains more Other +25%
Contains more Carbs +17.5%
Equal in Protein - 2.53
Equal in Water - 87.47
Enoki mushrooms
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +190%
Contains more Other +25%
Contains more Carbs +17.5%
Equal in Protein - 2.53
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -23.1%
Contains more Polyunsaturated fat +114.3%
Contains more Monounsaturated Fat +∞%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -23.1%
Contains more Polyunsaturated fat +114.3%
Contains more Monounsaturated Fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Yardlong bean (Asparagus bean) Opinion
Net carbs 5.11g 9.18g Yardlong bean (Asparagus bean)
Protein 2.66g 2.53g Enoki mushrooms
Fats 0.29g 0.1g Enoki mushrooms
Carbs 7.81g 9.18g Yardlong bean (Asparagus bean)
Calories 37kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 0.22g Yardlong bean (Asparagus bean)
Fiber 2.7g Enoki mushrooms
Calcium 0mg 44mg Yardlong bean (Asparagus bean)
Iron 1.15mg 0.98mg Enoki mushrooms
Magnesium 16mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 105mg 57mg Enoki mushrooms
Potassium 359mg 290mg Enoki mushrooms
Sodium 3mg 4mg Enoki mushrooms
Zinc 0.65mg 0.36mg Enoki mushrooms
Copper 0.107mg 0.047mg Enoki mushrooms
Manganese 0.075mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 2.2µg 1.5µg Enoki mushrooms
Vitamin A 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.01mg Enoki mushrooms
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.225mg 0.085mg Enoki mushrooms
Vitamin B2 0.2mg 0.099mg Enoki mushrooms
Vitamin B3 7.032mg 0.63mg Enoki mushrooms
Vitamin B5 1.35mg 0.051mg Enoki mushrooms
Vitamin B6 0.1mg 0.024mg Enoki mushrooms
Folate 48µg 45µg Enoki mushrooms
Tryptophan 0.04mg 0.029mg Enoki mushrooms
Threonine 0.11mg 0.094mg Enoki mushrooms
Isoleucine 0.09mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.13mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.13mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.03mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.15mg 0.139mg Enoki mushrooms
Valine 0.23mg 0.146mg Enoki mushrooms
Histidine 0.07mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.02g 0.026g Enoki mushrooms
Monounsaturated Fat 0g 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.09g 0.042g Enoki mushrooms

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Enoki mushrooms
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Enoki mushrooms
Enoki mushrooms is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.