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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.

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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
Groat
Groat
5
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +70.2%
Contains more Magnesium +15.9%
Contains more Copper +204.2%
Contains more Zinc +64.9%
Contains more Phosphorus +18.6%
Contains more Calcium +614.3%
Contains more Potassium +172.7%
Equal in Sodium - 4
Groat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Yardlong bean (Asparagus bean)
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +70.2%
Contains more Magnesium +15.9%
Contains more Copper +204.2%
Contains more Zinc +64.9%
Contains more Phosphorus +18.6%
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
Groat
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B3 +129.3%
Contains more Vitamin B5 +552.7%
Contains more Vitamin B6 +220.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +182.1%
Contains more Folate +342.9%
Groat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Yardlong bean (Asparagus bean)
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B3 +129.3%
Contains more Vitamin B5 +552.7%
Contains more Vitamin B6 +220.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +182.1%
Contains more Folate +342.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the 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 table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Groat Yardlong bean (Asparagus bean) Opinion
Calories 92 47 Groat
Protein 3.38 2.8 Groat
Fats 0.62 0.4 Groat
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 19.94 8.35 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.47 Groat
Calcium 7 50 Yardlong bean (Asparagus bean)
Potassium 88 240 Yardlong bean (Asparagus bean)
Magnesium 51 44 Groat
Sugars 0.9 Yardlong bean (Asparagus bean)
Fiber 2.7 Groat
Copper 0.146 0.048 Groat
Zinc 0.61 0.37 Groat
Starch
Phosphorus 70 59 Groat
Sodium 4 4
Vitamin A 0 865 Yardlong bean (Asparagus bean)
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.107 Yardlong bean (Asparagus bean)
Vitamin B2 0.039 0.11 Yardlong bean (Asparagus bean)
Vitamin B3 0.94 0.41 Groat
Vitamin B5 0.359 0.055 Groat
Vitamin B6 0.077 0.024 Groat
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 14 62 Yardlong bean (Asparagus bean)
Trans Fat 0 Groat
Saturated Fat 0.134 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.188 0.036 Groat
Polyunsaturated fat 0.188 0.169 Groat
Tryptophan 0.049 0.032 Groat
Threonine 0.129 0.104 Groat
Isoleucine 0.127 0.15 Yardlong bean (Asparagus bean)
Leucine 0.212 0.2 Groat
Lysine 0.172 0.184 Yardlong bean (Asparagus bean)
Methionine 0.044 0.04 Groat
Phenylalanine 0.133 0.154 Yardlong bean (Asparagus bean)
Valine 0.173 0.162 Groat
Histidine 0.079 0.09 Yardlong bean (Asparagus bean)
Fructose 0.1 Groat

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.