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

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

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Summary of differences between jackfruit and yardlong bean (Asparagus bean) raw

  • Jackfruit has more vitamin B6 and potassium; however, yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, manganese, vitamin C, and phosphorus.
  • Jackfruit covers your daily need for vitamin B6, 23% more than yardlong bean (Asparagus bean) raw.
  • Jackfruit has 2 times more potassium than yardlong bean (Asparagus bean) raw. While jackfruit has 448mg of potassium, yardlong bean (Asparagus bean) raw has only 240mg.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Jackfruit, raw and Yardlong bean, raw.

Infographic

Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
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 +86.7%
Contains more CopperCopper +58.3%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +108.3%
Contains more IronIron +104.3%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +181%
Contains more ManganeseManganese +376.7%

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +124.4%
Contains more Vitamin B5Vitamin B5 +327.3%
Contains more Vitamin B6Vitamin B6 +1270.8%
Contains more Vitamin CVitamin C +37.2%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +158.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Jackfruit Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B6 0.329mg 0.024mg 23%
Fructose 9.19g 11%
Folate 24µg 62µg 10%
Manganese 0.043mg 0.205mg 7%
Vitamin C 13.7mg 18.8mg 6%
Potassium 448mg 240mg 6%
Fiber 1.5g 6%
Carbs 23.25g 8.35g 5%
Phosphorus 21mg 59mg 5%
Vitamin B2 0.055mg 0.11mg 4%
Magnesium 29mg 44mg 4%
Vitamin A 5µg 43µg 4%
Vitamin B5 0.235mg 0.055mg 4%
Iron 0.23mg 0.47mg 3%
Vitamin B3 0.92mg 0.41mg 3%
Copper 0.076mg 0.048mg 3%
Calcium 24mg 50mg 3%
Selenium 1.5µg 3%
Protein 1.72g 2.8g 2%
Calories 95kcal 47kcal 2%
Vitamin E 0.34mg 2%
Zinc 0.13mg 0.37mg 2%
Polyunsaturated fat 0.094g 0.169g 1%
Starch 1.47g 1%
Fats 0.64g 0.4g 0%
Net carbs 21.75g 8.35g N/A
Sugar 19.08g N/A
Sodium 2mg 4mg 0%
Vitamin B1 0.105mg 0.107mg 0%
Saturated fat 0.195g 0.105g 0%
Monounsaturated fat 0.155g 0.036g 0%
Tryptophan 0.034mg 0.032mg 0%
Threonine 0.086mg 0.104mg 0%
Isoleucine 0.069mg 0.15mg 0%
Leucine 0.103mg 0.2mg 0%
Lysine 0.069mg 0.184mg 0%
Methionine 0.034mg 0.04mg 0%
Phenylalanine 0.052mg 0.154mg 0%
Valine 0.086mg 0.162mg 0%
Histidine 0.034mg 0.09mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 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 +60%
Contains more CarbsCarbs +178.4%
Contains more OtherOther +55%
Contains more ProteinProtein +62.8%
Contains more WaterWater +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 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 +330.6%
Contains less Sat. FatSaturated fat -46.2%
Contains more Poly. FatPolyunsaturated fat +79.8%

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.