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  6. French fries vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between french fries and yardlong bean (Asparagus bean) raw?

  • French fries are higher in vitamin B6, vitamin B3, vitamin B5, potassium, phosphorus, and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin A and vitamin C.
  • French fries' daily need coverage for vitamin B6 is 27% more.
  • Yardlong bean (Asparagus bean) raw contains 53 times less sodium than french fries. French fries contain 210mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.
  • French fries have a lower glycemic index (70) than yardlong bean (Asparagus bean) raw (86).

We used Fast foods, potato, french fried in vegetable oil and Yardlong bean, raw types in this article.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 +141.3%
Contains more IronIron +72.3%
Contains more CopperCopper +158.3%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +111.9%
Contains more ManganeseManganese +20.5%
Contains more MagnesiumMagnesium +25.7%
Contains more CalciumCalcium +177.8%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +66.7%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B3Vitamin B3 +632.7%
Contains more Vitamin B5Vitamin B5 +954.5%
Contains more Vitamin B6Vitamin B6 +1450%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more FolateFolate +106.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 5.398g 0.169g 35%
Vitamin B6 0.372mg 0.024mg 27%
Fats 14.73g 0.4g 22%
Vitamin C 4.7mg 18.8mg 16%
Vitamin B3 3.004mg 0.41mg 16%
Fiber 3.8g 15%
Monounsaturated fat 5.969g 0.036g 15%
Calories 312kcal 47kcal 13%
Vitamin E 1.67mg 11%
Vitamin B5 0.58mg 0.055mg 11%
Carbs 41.44g 8.35g 11%
Saturated fat 2.336g 0.105g 10%
Potassium 579mg 240mg 10%
Phosphorus 125mg 59mg 9%
Sodium 210mg 4mg 9%
Vitamin K 11.2µg 9%
Copper 0.124mg 0.048mg 8%
Folate 30µg 62µg 8%
Choline 36.8mg 7%
Vitamin A 0µg 43µg 5%
Vitamin B2 0.039mg 0.11mg 5%
Vitamin B1 0.17mg 0.107mg 5%
Iron 0.81mg 0.47mg 4%
Calcium 18mg 50mg 3%
Manganese 0.247mg 0.205mg 2%
Magnesium 35mg 44mg 2%
Selenium 0.9µg 1.5µg 1%
Protein 3.43g 2.8g 1%
Zinc 0.5mg 0.37mg 1%
Net carbs 37.64g 8.35g N/A
Sugar 0.3g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +22.5%
Contains more FatsFats +3582.5%
Contains more CarbsCarbs +396.3%
Contains more OtherOther +208.3%
Contains more WaterWater +127.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +16480.6%
Contains more Poly. FatPolyunsaturated fat +3094.1%
Contains less Sat. FatSaturated fat -95.5%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.