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

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

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How are kumquat and yardlong bean (Asparagus bean) raw different?

  • Kumquat has more vitamin C and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, vitamin B1, magnesium, and phosphorus.
  • Kumquat covers your daily need for vitamin C, 28% more than yardlong bean (Asparagus bean) raw.
  • Kumquat has 2 times more copper than yardlong bean (Asparagus bean) raw. Kumquat has 0.095mg of copper, while yardlong bean (Asparagus bean) raw has 0.048mg.
  • 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 kumquat is 67.

Kumquats, raw and Yardlong bean, raw types were used in this article.

Infographic

Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 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 CalciumCalcium +24%
Contains more IronIron +83%
Contains more CopperCopper +97.9%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +29%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +210.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +51.9%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
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 +133.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +278.2%
Contains more Vitamin B6Vitamin B6 +50%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +186.7%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more FolateFolate +264.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Kumquat Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 43.9mg 18.8mg 28%
Fiber 6.5g 26%
Folate 17µg 62µg 11%
Vitamin B1 0.037mg 0.107mg 6%
Magnesium 20mg 44mg 6%
Phosphorus 19mg 59mg 6%
Iron 0.86mg 0.47mg 5%
Copper 0.095mg 0.048mg 5%
Vitamin A 15µg 43µg 3%
Selenium 0µg 1.5µg 3%
Carbs 15.9g 8.35g 3%
Vitamin B5 0.208mg 0.055mg 3%
Manganese 0.135mg 0.205mg 3%
Protein 1.88g 2.8g 2%
Potassium 186mg 240mg 2%
Zinc 0.17mg 0.37mg 2%
Vitamin B2 0.09mg 0.11mg 2%
Choline 8.4mg 2%
Vitamin B6 0.036mg 0.024mg 1%
Calories 71kcal 47kcal 1%
Vitamin E 0.15mg 1%
Calcium 62mg 50mg 1%
Fats 0.86g 0.4g 1%
Net carbs 9.4g 8.35g N/A
Sugar 9.36g N/A
Sodium 10mg 4mg 0%
Vitamin B3 0.429mg 0.41mg 0%
Saturated fat 0.103g 0.105g 0%
Monounsaturated fat 0.154g 0.036g 0%
Polyunsaturated fat 0.171g 0.169g 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 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 +115%
Contains more CarbsCarbs +90.4%
Contains more ProteinProtein +48.9%
Contains more OtherOther +17.6%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 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 +327.8%
~equal in Saturated fat ~0.105g
~equal in Polyunsaturated fat ~0.169g

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.