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

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

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

  • Fruitcake is higher in iron, monounsaturated fat, and polyunsaturated fat; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, and magnesium.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 20% higher.
  • Fruitcake contains 117 times more monounsaturated fat than yardlong bean (Asparagus bean) raw. While fruitcake contains 4.2g of monounsaturated fat, yardlong bean (Asparagus bean) raw contains only 0.036g.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • Fruitcake has a lower glycemic index (53) than yardlong bean (Asparagus bean) raw (86).

Cake, fruitcake, commercially prepared and Yardlong bean, raw are the varieties used in this article.

Infographic

Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
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 +340.4%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +51.5%
Contains more PotassiumPotassium +56.9%
Contains more ZincZinc +37%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -96%
~equal in Copper ~0.048mg
~equal in Manganese ~0.205mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 B3Vitamin B3 +92.9%
Contains more Vitamin B5Vitamin B5 +310.9%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more FolateFolate +210%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fruitcake Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 3.323g 0.169g 21%
Vitamin C 0.5mg 18.8mg 20%
Iron 2.07mg 0.47mg 20%
Carbs 61.6g 8.35g 18%
Fiber 3.7g 15%
Calories 324kcal 47kcal 14%
Fats 9.1g 0.4g 13%
Folate 20µg 62µg 11%
Monounsaturated fat 4.2g 0.036g 10%
Magnesium 16mg 44mg 7%
Vitamin E 0.9mg 6%
Vitamin B1 0.05mg 0.107mg 5%
Sodium 101mg 4mg 4%
Vitamin A 7µg 43µg 4%
Saturated fat 1.048g 0.105g 4%
Potassium 153mg 240mg 3%
Vitamin B5 0.226mg 0.055mg 3%
Choline 8.9mg 2%
Vitamin B3 0.791mg 0.41mg 2%
Calcium 33mg 50mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.046mg 0.024mg 2%
Vitamin K 1.5µg 1%
Vitamin B2 0.099mg 0.11mg 1%
Selenium 2µg 1.5µg 1%
Manganese 0.22mg 0.205mg 1%
Phosphorus 52mg 59mg 1%
Zinc 0.27mg 0.37mg 1%
Protein 2.9g 2.8g 0%
Net carbs 57.9g 8.35g N/A
Sugar 27.42g N/A
Copper 0.05mg 0.048mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.042mg 0.032mg 0%
Threonine 0.102mg 0.104mg 0%
Isoleucine 0.121mg 0.15mg 0%
Leucine 0.206mg 0.2mg 0%
Lysine 0.121mg 0.184mg 0%
Methionine 0.059mg 0.04mg 0%
Phenylalanine 0.14mg 0.154mg 0%
Valine 0.144mg 0.162mg 0%
Histidine 0.071mg 0.09mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 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 FatsFats +2175%
Contains more CarbsCarbs +637.7%
Contains more OtherOther +83.3%
Contains more WaterWater +247.2%
~equal in Protein ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 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 +11566.7%
Contains more Poly. FatPolyunsaturated fat +1866.3%
Contains less Sat. FatSaturated fat -90%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.