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  6. Rainbow trout vs. Yardlong bean (Asparagus bean) raw

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

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How are rainbow trout and yardlong bean (Asparagus bean) raw different?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B5, vitamin B3, vitamin B6, and phosphorus; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and folate.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • Rainbow trout has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

Fish, trout, rainbow, farmed, raw and Yardlong bean, raw are the varieties used in this article.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
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 +57.1%
Contains more ZincZinc +21.6%
Contains more PhosphorusPhosphorus +283.1%
Contains more SeleniumSelenium +1473.3%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +100%
Contains more IronIron +51.6%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +1763.6%
~equal in Copper ~0.048mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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 AVitamin A +95.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B3Vitamin B3 +1257.8%
Contains more Vitamin B5Vitamin B5 +2930.9%
Contains more Vitamin B6Vitamin B6 +1316.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +548.3%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more FolateFolate +463.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 +612.1%
Contains more FatsFats +1445%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19%
Contains more OtherOther +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 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 +5397.2%
Contains more Poly. FatPolyunsaturated fat +791.7%
Contains less Sat. FatSaturated fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 1.5µg 40%
Protein 19.94g 2.8g 34%
Vitamin B5 1.667mg 0.055mg 32%
Vitamin B3 5.567mg 0.41mg 32%
Phosphorus 226mg 59mg 24%
Vitamin B6 0.34mg 0.024mg 24%
Cholesterol 59mg 0mg 20%
Vitamin C 2.9mg 18.8mg 18%
Vitamin E 2.34mg 16%
Folate 11µg 62µg 13%
Choline 65mg 12%
Polyunsaturated fat 1.507g 0.169g 9%
Fats 6.18g 0.4g 9%
Manganese 0.011mg 0.205mg 8%
Saturated fat 1.383g 0.105g 6%
Monounsaturated fat 1.979g 0.036g 5%
Calories 141kcal 47kcal 5%
Vitamin A 84µg 43µg 5%
Magnesium 25mg 44mg 5%
Potassium 377mg 240mg 4%
Calcium 25mg 50mg 3%
Carbs 0g 8.35g 3%
Vitamin B2 0.09mg 0.11mg 2%
Sodium 51mg 4mg 2%
Iron 0.31mg 0.47mg 2%
Vitamin B1 0.12mg 0.107mg 1%
Zinc 0.45mg 0.37mg 1%
Net carbs 0g 8.35g N/A
Copper 0.046mg 0.048mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.032mg 0%
Threonine 0.915mg 0.104mg 0%
Isoleucine 0.962mg 0.15mg 0%
Leucine 1.696mg 0.2mg 0%
Lysine 1.916mg 0.184mg 0%
Methionine 0.618mg 0.04mg 0%
Phenylalanine 0.815mg 0.154mg 0%
Valine 1.075mg 0.162mg 0%
Histidine 0.614mg 0.09mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout 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
95%
Rainbow trout
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
33%
Rainbow trout
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 1.278g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $7)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.