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Corn raw vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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What are the main differences between Corn raw and Yardlong bean (Asparagus bean)?

  • Corn raw is richer in Vitamin B5, Vitamin B3, and Vitamin B6, while Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Yardlong bean (Asparagus bean)'s daily need coverage for Vitamin C is 13% higher.
  • Yardlong bean (Asparagus bean) has 13 times less Vitamin B5 than Corn raw. Corn raw has 0.717mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.055mg.

We used Corn, sweet, yellow, raw and Yardlong bean, raw types in this comparison.

Infographic

Corn raw vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
5
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +10.6%
Contains more Phosphorus +50.8%
Contains more Potassium +12.5%
Contains more Zinc +24.3%
Contains more Copper +12.5%
Contains more Calcium +2400%
Contains more Magnesium +18.9%
Contains less Sodium -73.3%
Equal in Iron - 0.47
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +10.6%
Contains more Phosphorus +50.8%
Contains more Potassium +12.5%
Contains more Zinc +24.3%
Contains more Copper +12.5%
Contains more Calcium +2400%
Contains more Magnesium +18.9%
Contains less Sodium -73.3%
Equal in Iron - 0.47

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
Corn raw
Corn raw
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +44.9%
Contains more Vitamin B3 +331.7%
Contains more Vitamin B5 +1203.6%
Contains more Vitamin B6 +287.5%
Contains more Vitamin A +362.6%
Contains more Vitamin C +176.5%
Contains more Vitamin B2 +100%
Contains more Folate +47.6%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Yardlong bean (Asparagus bean)
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 B1 +44.9%
Contains more Vitamin B3 +331.7%
Contains more Vitamin B5 +1203.6%
Contains more Vitamin B6 +287.5%
Contains more Vitamin A +362.6%
Contains more Vitamin C +176.5%
Contains more Vitamin B2 +100%
Contains more Folate +47.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +16.8%
Contains more Fats +237.5%
Contains more Carbs +124%
Contains more Water +15.5%
Equal in Other - 0.6
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Yardlong bean (Asparagus bean)
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 Protein +16.8%
Contains more Fats +237.5%
Contains more Carbs +124%
Contains more Water +15.5%
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +1100%
Contains more Polyunsaturated fat +188.2%
Contains less Saturated Fat -67.7%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +1100%
Contains more Polyunsaturated fat +188.2%
Contains less Saturated Fat -67.7%

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.
Corn raw Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Yardlong bean (Asparagus bean) Opinion
Net carbs 16.7g 8.35g Corn raw
Protein 3.27g 2.8g Corn raw
Fats 1.35g 0.4g Corn raw
Carbs 18.7g 8.35g Corn raw
Calories 86kcal 47kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Yardlong bean (Asparagus bean)
Fiber 2g Corn raw
Calcium 2mg 50mg Yardlong bean (Asparagus bean)
Iron 0.52mg 0.47mg Corn raw
Magnesium 37mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 89mg 59mg Corn raw
Potassium 270mg 240mg Corn raw
Sodium 15mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.46mg 0.37mg Corn raw
Copper 0.054mg 0.048mg Corn raw
Vitamin A 187IU 865IU Yardlong bean (Asparagus bean)
Vitamin A RAE 9µg 43µg Yardlong bean (Asparagus bean)
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.155mg 0.107mg Corn raw
Vitamin B2 0.055mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 1.77mg 0.41mg Corn raw
Vitamin B5 0.717mg 0.055mg Corn raw
Vitamin B6 0.093mg 0.024mg Corn raw
Folate 42µg 62µg Yardlong bean (Asparagus bean)
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.032mg Yardlong bean (Asparagus bean)
Threonine 0.129mg 0.104mg Corn raw
Isoleucine 0.129mg 0.15mg Yardlong bean (Asparagus bean)
Leucine 0.348mg 0.2mg Corn raw
Lysine 0.137mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.067mg 0.04mg Corn raw
Phenylalanine 0.15mg 0.154mg Yardlong bean (Asparagus bean)
Valine 0.185mg 0.162mg Corn raw
Histidine 0.089mg 0.09mg Yardlong bean (Asparagus bean)
Saturated Fat 0.325g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.432g 0.036g Corn raw
Polyunsaturated fat 0.487g 0.169g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Corn raw
19%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
18%
Corn raw
17%
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 - 6.26g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.22g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.