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  6. Maple sugar vs. Yardlong bean (Asparagus bean) raw

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

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How are maple sugar and yardlong bean (Asparagus bean) raw different?

  • Maple sugar is higher in manganese, zinc, and iron; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, vitamin B1, phosphorus, vitamin B2, and magnesium.
  • Daily need coverage for manganese for maple sugar is 183% higher.
  • Maple sugar contains 16 times more zinc than yardlong bean (Asparagus bean) raw. While maple sugar contains 6.06mg of zinc, yardlong bean (Asparagus bean) raw contains only 0.37mg.
  • Maple sugar has a lower glycemic index (63) than yardlong bean (Asparagus bean) raw (86).

Sugars, maple and Yardlong bean, raw are the varieties used in this article.

Infographic

Maple sugar vs Yardlong bean (Asparagus bean) raw 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" 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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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 +80%
Contains more PotassiumPotassium +14.2%
Contains more IronIron +242.6%
Contains more CopperCopper +106.3%
Contains more ZincZinc +1537.8%
Contains more ManganeseManganese +2057.1%
Contains more MagnesiumMagnesium +131.6%
Contains more PhosphorusPhosphorus +1866.7%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +87.5%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1088.9%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +925%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +700%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple sugar Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 4.422mg 0.205mg 183%
Zinc 6.06mg 0.37mg 52%
Carbs 90.9g 8.35g 28%
Vitamin C 0mg 18.8mg 21%
Folate 0µg 62µg 16%
Calories 354kcal 47kcal 15%
Iron 1.61mg 0.47mg 14%
Phosphorus 3mg 59mg 8%
Vitamin B1 0.009mg 0.107mg 8%
Vitamin B2 0.013mg 0.11mg 7%
Copper 0.099mg 0.048mg 6%
Magnesium 19mg 44mg 6%
Vitamin A 0µg 43µg 5%
Protein 0.1g 2.8g 5%
Calcium 90mg 50mg 4%
Vitamin B6 0.003mg 0.024mg 2%
Vitamin B3 0.04mg 0.41mg 2%
Potassium 274mg 240mg 1%
Selenium 0.8µg 1.5µg 1%
Fats 0.2g 0.4g 0%
Net carbs 90.9g 8.35g N/A
Sugar 84.87g N/A
Sodium 11mg 4mg 0%
Vitamin B5 0.048mg 0.055mg 0%
Choline 2.1mg 0%
Saturated fat 0.036g 0.105g 0%
Monounsaturated fat 0.064g 0.036g 0%
Polyunsaturated fat 0.1g 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +988.6%
Contains more OtherOther +33.3%
Contains more ProteinProtein +2700%
Contains more FatsFats +100%
Contains more WaterWater +998.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 -65.7%
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +69%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.