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Groat vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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How are Groat and Yardlong bean (Asparagus bean) different?

  • Groat is higher in Copper, Manganese, and Vitamin B5, however Yardlong bean (Asparagus bean) is richer in Vitamin C, Folate, Vitamin B1, and Vitamin B2.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 21% higher.
  • Groat contains 7 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Groat contains 0.359mg of Vitamin B5, Yardlong bean (Asparagus bean) contains only 0.055mg.

Buckwheat groats, roasted, cooked and Yardlong bean, raw are the varieties used in this article.

Infographic

Groat vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +70.2%
Contains more Magnesium +15.9%
Contains more Phosphorus +18.6%
Contains more Zinc +64.9%
Contains more Copper +204.2%
Contains more Calcium +614.3%
Contains more Potassium +172.7%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +70.2%
Contains more Magnesium +15.9%
Contains more Phosphorus +18.6%
Contains more Zinc +64.9%
Contains more Copper +204.2%
Contains more Calcium +614.3%
Contains more Potassium +172.7%
Equal in Sodium - 4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
5
:
Contains more Vitamin B3 +129.3%
Contains more Vitamin B5 +552.7%
Contains more Vitamin B6 +220.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +182.1%
Contains more Folate +342.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B3 +129.3%
Contains more Vitamin B5 +552.7%
Contains more Vitamin B6 +220.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +182.1%
Contains more Folate +342.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Yardlong bean (Asparagus bean) Opinion
Net carbs 17.24g 8.35g Groat
Protein 3.38g 2.8g Groat
Fats 0.62g 0.4g Groat
Carbs 19.94g 8.35g Groat
Calories 92kcal 47kcal Groat
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g g Yardlong bean (Asparagus bean)
Fiber 2.7g g Groat
Calcium 7mg 50mg Yardlong bean (Asparagus bean)
Iron 0.8mg 0.47mg Groat
Magnesium 51mg 44mg Groat
Phosphorus 70mg 59mg Groat
Potassium 88mg 240mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 0.61mg 0.37mg Groat
Copper 0.146mg 0.048mg Groat
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.09mg mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.04mg 0.107mg Yardlong bean (Asparagus bean)
Vitamin B2 0.039mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 0.94mg 0.41mg Groat
Vitamin B5 0.359mg 0.055mg Groat
Vitamin B6 0.077mg 0.024mg Groat
Folate 14µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Groat
Tryptophan 0.049mg 0.032mg Groat
Threonine 0.129mg 0.104mg Groat
Isoleucine 0.127mg 0.15mg Yardlong bean (Asparagus bean)
Leucine 0.212mg 0.2mg Groat
Lysine 0.172mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.044mg 0.04mg Groat
Phenylalanine 0.133mg 0.154mg Yardlong bean (Asparagus bean)
Valine 0.173mg 0.162mg Groat
Histidine 0.079mg 0.09mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.188g 0.036g Groat
Polyunsaturated fat 0.188g 0.169g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Groat
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
22
Groat
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Groat
17%
Yardlong bean (Asparagus bean)
Carbohydrates
20%
Groat
8%
Yardlong bean (Asparagus bean)
Fats
3%
Groat
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Yardlong bean (Asparagus bean) - 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.