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Maize vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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

  • Maize 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 Maize. Maize 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.

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Maize 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
Maize
5
:
Contains more Iron +10.6%
Contains more Potassium +12.5%
Contains more Copper +12.5%
Contains more Zinc +24.3%
Contains more Phosphorus +50.8%
Contains more Calcium +2400%
Contains more Magnesium +18.9%
Contains less Sodium -73.3%
Equal in Iron - 0.47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +10.6%
Contains more Potassium +12.5%
Contains more Copper +12.5%
Contains more Zinc +24.3%
Contains more Phosphorus +50.8%
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
Maize
6
:
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 C +176.5%
Contains more Vitamin A +362.6%
Contains more Vitamin B2 +100%
Contains more Folate +47.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
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 B1 +44.9%
Contains more Vitamin B3 +331.7%
Contains more Vitamin B5 +1203.6%
Contains more Vitamin B6 +287.5%
Contains more Vitamin C +176.5%
Contains more Vitamin A +362.6%
Contains more Vitamin B2 +100%
Contains more Folate +47.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
18
Maize
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 food.
Protein
20%
Maize
17%
Yardlong bean (Asparagus bean)
Carbohydrates
19%
Maize
8%
Yardlong bean (Asparagus bean)
Fats
6%
Maize
2%
Yardlong bean (Asparagus bean)

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.
Maize 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize 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 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?
Maize
Maize is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Maize
Maize 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.

All nutrients comparison - raw data values

Nutrient Maize Yardlong bean (Asparagus bean) Opinion
Calories 86 47 Maize
Protein 3.27 2.8 Maize
Fats 1.35 0.4 Maize
Vitamin C 6.8 18.8 Yardlong bean (Asparagus bean)
Carbs 18.7 8.35 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.47 Maize
Calcium 2 50 Yardlong bean (Asparagus bean)
Potassium 270 240 Maize
Magnesium 37 44 Yardlong bean (Asparagus bean)
Sugar 6.26 Yardlong bean (Asparagus bean)
Fiber 2 Maize
Copper 0.054 0.048 Maize
Zinc 0.46 0.37 Maize
Starch 5.7 Maize
Phosphorus 89 59 Maize
Sodium 15 4 Yardlong bean (Asparagus bean)
Vitamin A 187 865 Yardlong bean (Asparagus bean)
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.107 Maize
Vitamin B2 0.055 0.11 Yardlong bean (Asparagus bean)
Vitamin B3 1.77 0.41 Maize
Vitamin B5 0.717 0.055 Maize
Vitamin B6 0.093 0.024 Maize
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 42 62 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 0.325 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.432 0.036 Maize
Polyunsaturated fat 0.487 0.169 Maize
Tryptophan 0.023 0.032 Yardlong bean (Asparagus bean)
Threonine 0.129 0.104 Maize
Isoleucine 0.129 0.15 Yardlong bean (Asparagus bean)
Leucine 0.348 0.2 Maize
Lysine 0.137 0.184 Yardlong bean (Asparagus bean)
Methionine 0.067 0.04 Maize
Phenylalanine 0.15 0.154 Yardlong bean (Asparagus bean)
Valine 0.185 0.162 Maize
Histidine 0.089 0.09 Yardlong bean (Asparagus bean)
Fructose 1.94 Maize

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. Maize - 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.