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  6. Fenugreek vs. Yardlong bean (Asparagus bean) raw

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

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How are fenugreek and yardlong bean (Asparagus bean) raw different?

  • Fenugreek has more iron, copper, manganese, vitamin B6, magnesium, phosphorus, vitamin B2, zinc, and vitamin B1; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Fenugreek covers your daily need for iron, 413% more than yardlong bean (Asparagus bean) raw.
  • Fenugreek has 25 times more vitamin B6 than yardlong bean (Asparagus bean) raw. Fenugreek has 0.6mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of fenugreek is 0.

Spices, fenugreek seed and Yardlong bean, raw types were used in this article.

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 MagnesiumMagnesium +334.1%
Contains more CalciumCalcium +252%
Contains more PotassiumPotassium +220.8%
Contains more IronIron +7034%
Contains more CopperCopper +2212.5%
Contains more ZincZinc +575.7%
Contains more PhosphorusPhosphorus +401.7%
Contains more ManganeseManganese +499%
Contains more SeleniumSelenium +320%
Contains less SodiumSodium -94%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 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 +200.9%
Contains more Vitamin B2Vitamin B2 +232.7%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin AVitamin A +1333.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~62µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fenugreek Yardlong bean (Asparagus bean) raw DV% diff.
Iron 33.53mg 0.47mg 413%
Copper 1.11mg 0.048mg 118%
Fiber 24.6g 98%
Manganese 1.228mg 0.205mg 44%
Vitamin B6 0.6mg 0.024mg 44%
Protein 23g 2.8g 40%
Magnesium 191mg 44mg 35%
Phosphorus 296mg 59mg 34%
Vitamin B2 0.366mg 0.11mg 20%
Zinc 2.5mg 0.37mg 19%
Vitamin B1 0.322mg 0.107mg 18%
Vitamin C 3mg 18.8mg 18%
Carbs 58.35g 8.35g 17%
Potassium 770mg 240mg 16%
Calories 323kcal 47kcal 14%
Calcium 176mg 50mg 13%
Selenium 6.3µg 1.5µg 9%
Fats 6.41g 0.4g 9%
Vitamin B3 1.64mg 0.41mg 8%
Saturated fat 1.46g 0.105g 6%
Vitamin A 3µg 43µg 4%
Sodium 67mg 4mg 3%
Polyunsaturated fat 0.169g 1%
Vitamin B5 0.055mg 1%
Folate 57µg 62µg 1%
Net carbs 33.75g 8.35g N/A
Monounsaturated fat 0.036g 0%
Tryptophan 0.391mg 0.032mg 0%
Threonine 0.898mg 0.104mg 0%
Isoleucine 1.241mg 0.15mg 0%
Leucine 1.757mg 0.2mg 0%
Lysine 1.684mg 0.184mg 0%
Methionine 0.338mg 0.04mg 0%
Phenylalanine 1.089mg 0.154mg 0%
Valine 1.102mg 0.162mg 0%
Histidine 0.668mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +721.4%
Contains more FatsFats +1502.5%
Contains more CarbsCarbs +598.8%
Contains more OtherOther +466.7%
Contains more WaterWater +893.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -92.8%

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.