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

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How are Corn and Yardlong bean (Asparagus bean) different?

  • Corn is richer in Vitamin B5, Vitamin B6, and Vitamin B3, while Yardlong bean (Asparagus bean) is higher in Vitamin C, Iron, and Folate.
  • Corn covers your daily need of Vitamin B5 15% more than Yardlong bean (Asparagus bean).
  • Corn contains 6 times more Vitamin B6 than Yardlong bean (Asparagus bean). Corn contains 0.139mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +35.1%
Contains less Sodium -75%
Contains more Zinc +72.2%
Contains more Calcium +1366.7%
Contains more Iron +117.8%
Contains more Magnesium +61.5%
Contains more Potassium +33%
Contains more Manganese +20.4%
Contains more Selenium +650%
Equal in Copper - 0.047
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Phosphorus +35.1%
Contains less Sodium -75%
Contains more Zinc +72.2%
Contains more Calcium +1366.7%
Contains more Iron +117.8%
Contains more Magnesium +61.5%
Contains more Potassium +33%
Contains more Manganese +20.4%
Contains more Selenium +650%
Equal in Copper - 0.047

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.
Corn
6
:
Contains more Vitamin B3 +167.1%
Contains more Vitamin B5 +1452.9%
Contains more Vitamin B6 +479.2%
Contains more Vitamin A +71.1%
Contains more Vitamin C +194.5%
Contains more Vitamin B2 +73.7%
Contains more Folate +95.7%
Equal in Vitamin B1 - 0.085
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B3 +167.1%
Contains more Vitamin B5 +1452.9%
Contains more Vitamin B6 +479.2%
Contains more Vitamin A +71.1%
Contains more Vitamin C +194.5%
Contains more Vitamin B2 +73.7%
Contains more Folate +95.7%
Equal in Vitamin B1 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.8%
Contains more Fats +1400%
Contains more Carbs +128.5%
Contains more Water +19.2%
Equal in Other - 0.72
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +34.8%
Contains more Fats +1400%
Contains more Carbs +128.5%
Contains more Water +19.2%
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +1335.7%
Contains less Saturated Fat -86.8%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +1335.7%
Contains less Saturated Fat -86.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn Yardlong bean (Asparagus bean) Opinion
Net carbs 18.58g 9.18g Corn
Protein 3.41g 2.53g Corn
Fats 1.5g 0.1g Corn
Carbs 20.98g 9.18g Corn
Calories 96kcal 47kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Yardlong bean (Asparagus bean)
Fiber 2.4g Corn
Calcium 3mg 44mg Yardlong bean (Asparagus bean)
Iron 0.45mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 26mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 77mg 57mg Corn
Potassium 218mg 290mg Yardlong bean (Asparagus bean)
Sodium 1mg 4mg Corn
Zinc 0.62mg 0.36mg Corn
Copper 0.049mg 0.047mg Corn
Manganese 0.167mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.2µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 263IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 13µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.09mg Corn
Vitamin C 5.5mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.093mg 0.085mg Corn
Vitamin B2 0.057mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 1.683mg 0.63mg Corn
Vitamin B5 0.792mg 0.051mg Corn
Vitamin B6 0.139mg 0.024mg Corn
Folate 23µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.4µg Corn
Tryptophan 0.023mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.133mg 0.094mg Corn
Isoleucine 0.133mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.358mg 0.18mg Corn
Lysine 0.141mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.069mg 0.036mg Corn
Phenylalanine 0.155mg 0.139mg Corn
Valine 0.191mg 0.146mg Corn
Histidine 0.091mg 0.082mg Corn
Saturated Fat 0.197g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.374g 0.009g Corn
Polyunsaturated fat 0.603g 0.042g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Corn
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
14%
Corn
19%
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 - 4.54g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.171g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.2)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 34)
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

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.