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  6. Mandarin orange vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between mandarin oranges and yardlong bean (Asparagus bean) raw?

  • Mandarin oranges are higher in vitamin C; however, yardlong bean (Asparagus bean) raw is richer in folate, magnesium, manganese, vitamin B2, and phosphorus.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for folate is 12% more.
  • Mandarin oranges have a lower glycemic index (47) than yardlong bean (Asparagus bean) raw (86).

We used Tangerines, (mandarin oranges), raw and Yardlong bean, raw types in this article.

Infographic

Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +44.6%
Contains more IronIron +213.3%
Contains more CopperCopper +14.3%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +195%
Contains more ManganeseManganese +425.6%
Contains more SeleniumSelenium +1400%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 +42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +292.7%
Contains more Vitamin B6Vitamin B6 +225%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +26.5%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +205.6%
Contains more FolateFolate +287.5%
~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 Mandarin orange Yardlong bean (Asparagus bean) raw DV% diff.
Folate 16µg 62µg 12%
Vitamin C 26.7mg 18.8mg 9%
Magnesium 12mg 44mg 8%
Fiber 1.8g 7%
Manganese 0.039mg 0.205mg 7%
Phosphorus 20mg 59mg 6%
Vitamin B2 0.036mg 0.11mg 6%
Vitamin B1 0.058mg 0.107mg 4%
Vitamin B6 0.078mg 0.024mg 4%
Protein 0.81g 2.8g 4%
Iron 0.15mg 0.47mg 4%
Vitamin B5 0.216mg 0.055mg 3%
Selenium 0.1µg 1.5µg 3%
Fructose 2.4g 3%
Zinc 0.07mg 0.37mg 3%
Carbs 13.34g 8.35g 2%
Potassium 166mg 240mg 2%
Choline 10.2mg 2%
Vitamin A 34µg 43µg 1%
Vitamin E 0.2mg 1%
Copper 0.042mg 0.048mg 1%
Polyunsaturated fat 0.065g 0.169g 1%
Calcium 37mg 50mg 1%
Calories 53kcal 47kcal 0%
Fats 0.31g 0.4g 0%
Net carbs 11.54g 8.35g N/A
Sugar 10.58g N/A
Sodium 2mg 4mg 0%
Vitamin B3 0.376mg 0.41mg 0%
Saturated fat 0.039g 0.105g 0%
Monounsaturated fat 0.06g 0.036g 0%
Tryptophan 0.002mg 0.032mg 0%
Threonine 0.016mg 0.104mg 0%
Isoleucine 0.017mg 0.15mg 0%
Leucine 0.028mg 0.2mg 0%
Lysine 0.032mg 0.184mg 0%
Methionine 0.002mg 0.04mg 0%
Phenylalanine 0.018mg 0.154mg 0%
Valine 0.021mg 0.162mg 0%
Histidine 0.011mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 CarbsCarbs +59.8%
Contains more ProteinProtein +245.7%
Contains more FatsFats +29%
Contains more OtherOther +62.2%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +160%

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.