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  6. Kit Kat vs. Yardlong bean (Asparagus bean) raw

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

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How are kit Kat and yardlong bean (Asparagus bean) raw different?

  • Kit Kat has more vitamin B12, copper, vitamin B5, phosphorus, vitamin B2, and calcium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate.
  • Kit Kat covers your daily need for saturated fat, 89% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of kit Kat is 50.

Candies, KIT KAT Wafer Bar and Yardlong bean, raw types were used in this article.

Infographic

Kit Kat 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 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
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 CalciumCalcium +150%
Contains more IronIron +112.8%
Contains more CopperCopper +358.3%
Contains more PhosphorusPhosphorus +128.8%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +18.9%
Contains more ZincZinc +311.1%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +105%
~equal in Potassium ~240mg

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 0% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
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 B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +1063.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +342.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg

All nutrients comparison - raw data values

Nutrient Kit Kat Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 17.953g 0.105g 81%
Fats 25.99g 0.4g 39%
Calories 518kcal 47kcal 24%
Vitamin B12 0.56µg 0µg 23%
Vitamin C 0mg 18.8mg 21%
Copper 0.22mg 0.048mg 19%
Carbs 64.59g 8.35g 19%
Monounsaturated fat 5.844g 0.036g 15%
Folate 14µg 62µg 12%
Vitamin B5 0.64mg 0.055mg 12%
Phosphorus 135mg 59mg 11%
Vitamin B2 0.21mg 0.11mg 8%
Calcium 125mg 50mg 8%
Iron 1mg 0.47mg 7%
Protein 6.51g 2.8g 7%
Selenium 5µg 1.5µg 6%
Choline 31mg 6%
Polyunsaturated fat 0.895g 0.169g 5%
Manganese 0.1mg 0.205mg 5%
Fiber 1g 4%
Starch 10.6g 4%
Caffeine 14mg 4%
Cholesterol 11mg 0mg 4%
Vitamin K 5.2µg 4%
Zinc 0.09mg 0.37mg 3%
Magnesium 37mg 44mg 2%
Vitamin E 0.34mg 2%
Sodium 54mg 4mg 2%
Vitamin A 24µg 43µg 2%
Vitamin B3 0.5mg 0.41mg 1%
Vitamin B1 0.117mg 0.107mg 1%
Net carbs 63.59g 8.35g N/A
Potassium 231mg 240mg 0%
Sugar 48.68g N/A
Vitamin B6 0.02mg 0.024mg 0%
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.032mg 0%
Threonine 0.19mg 0.104mg 0%
Isoleucine 0.28mg 0.15mg 0%
Leucine 0.52mg 0.2mg 0%
Lysine 0.28mg 0.184mg 0%
Methionine 0.16mg 0.04mg 0%
Phenylalanine 0.27mg 0.154mg 0%
Valine 0.36mg 0.162mg 0%
Histidine 0.11mg 0.09mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 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 ProteinProtein +132.5%
Contains more FatsFats +6397.5%
Contains more CarbsCarbs +673.5%
Contains more OtherOther +113.3%
Contains more WaterWater +5289.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 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 +16133.3%
Contains more Poly. FatPolyunsaturated fat +429.6%
Contains less Sat. FatSaturated fat -99.4%

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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.