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

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

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What are the main differences between gooseberries and yardlong bean (Asparagus bean) raw?

  • Gooseberries are richer in vitamin C, while yardlong bean (Asparagus bean) raw is higher in folate, vitamin A, magnesium, vitamin B2, and vitamin B1.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for folate is 14% higher.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than gooseberries (15).

We used Gooseberries, raw and Yardlong bean, raw types in this comparison.

Infographic

Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
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 CopperCopper +45.8%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +51.6%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +118.5%
Contains more ManganeseManganese +42.4%
Contains more SeleniumSelenium +150%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 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 CVitamin C +47.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin AVitamin A +186.7%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gooseberry Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 4.3g 17%
Folate 6µg 62µg 14%
Vitamin C 27.7mg 18.8mg 10%
Magnesium 10mg 44mg 8%
Vitamin B2 0.03mg 0.11mg 6%
Vitamin B1 0.04mg 0.107mg 6%
Vitamin B5 0.286mg 0.055mg 5%
Phosphorus 27mg 59mg 5%
Protein 0.88g 2.8g 4%
Vitamin B6 0.08mg 0.024mg 4%
Vitamin A 15µg 43µg 3%
Calcium 25mg 50mg 3%
Manganese 0.144mg 0.205mg 3%
Selenium 0.6µg 1.5µg 2%
Vitamin E 0.37mg 2%
Copper 0.07mg 0.048mg 2%
Zinc 0.12mg 0.37mg 2%
Iron 0.31mg 0.47mg 2%
Potassium 198mg 240mg 1%
Carbs 10.18g 8.35g 1%
Polyunsaturated fat 0.317g 0.169g 1%
Vitamin B3 0.3mg 0.41mg 1%
Calories 44kcal 47kcal 0%
Fats 0.58g 0.4g 0%
Net carbs 5.88g 8.35g N/A
Sodium 1mg 4mg 0%
Saturated fat 0.038g 0.105g 0%
Monounsaturated fat 0.051g 0.036g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 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 +45%
Contains more CarbsCarbs +21.9%
Contains more ProteinProtein +218.2%
Contains more OtherOther +22.4%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 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 -63.8%
Contains more Mono. FatMonounsaturated fat +41.7%
Contains more Poly. FatPolyunsaturated fat +87.6%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.