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  6. Marshmallow vs. Yardlong bean (Asparagus bean) raw

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

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A recap on differences between marshmallow and yardlong bean (Asparagus bean) raw

  • Marshmallow is higher in copper, yet yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, magnesium, vitamin B1, manganese, vitamin B2, phosphorus, and potassium.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin C needs 21% more than marshmallow.
  • Marshmallow contains 2 times more copper than yardlong bean (Asparagus bean) raw. While marshmallow contains 0.097mg of copper, yardlong bean (Asparagus bean) raw contains only 0.048mg.
  • The glycemic index of marshmallow is lower.

Food varieties used in this article are Candies, marshmallows and Yardlong bean, raw.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 CopperCopper +102.1%
Contains more SeleniumSelenium +13.3%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +4700%
Contains more IronIron +104.3%
Contains more ZincZinc +825%
Contains more PhosphorusPhosphorus +637.5%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +2462.5%

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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 +10600%
Contains more Vitamin B2Vitamin B2 +10900%
Contains more Vitamin B3Vitamin B3 +425.6%
Contains more Vitamin B5Vitamin B5 +1000%
Contains more Vitamin B6Vitamin B6 +700%
Contains more FolateFolate +6100%
~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 Marshmallow Yardlong bean (Asparagus bean) raw DV% diff.
Carbs 81.3g 8.35g 24%
Vitamin C 0mg 18.8mg 21%
Folate 1µg 62µg 15%
Calories 318kcal 47kcal 14%
Magnesium 2mg 44mg 10%
Manganese 0.008mg 0.205mg 9%
Vitamin B1 0.001mg 0.107mg 9%
Vitamin B2 0.001mg 0.11mg 8%
Phosphorus 8mg 59mg 7%
Potassium 5mg 240mg 7%
Calcium 3mg 50mg 5%
Copper 0.097mg 0.048mg 5%
Vitamin A 0µg 43µg 5%
Iron 0.23mg 0.47mg 3%
Zinc 0.04mg 0.37mg 3%
Sodium 80mg 4mg 3%
Vitamin B6 0.003mg 0.024mg 2%
Vitamin B3 0.078mg 0.41mg 2%
Protein 1.8g 2.8g 2%
Polyunsaturated fat 0.047g 0.169g 1%
Vitamin B5 0.005mg 0.055mg 1%
Fats 0.2g 0.4g 0%
Net carbs 81.2g 8.35g N/A
Sugar 57.56g N/A
Fiber 0.1g 0%
Selenium 1.7µg 1.5µg 0%
Choline 0.1mg 0%
Saturated fat 0.056g 0.105g 0%
Monounsaturated fat 0.08g 0.036g 0%
Tryptophan 0mg 0.032mg 0%
Threonine 0.035mg 0.104mg 0%
Isoleucine 0.028mg 0.15mg 0%
Leucine 0.066mg 0.2mg 0%
Lysine 0.077mg 0.184mg 0%
Methionine 0.015mg 0.04mg 0%
Phenylalanine 0.042mg 0.154mg 0%
Valine 0.05mg 0.162mg 0%
Histidine 0.017mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 +873.7%
Contains more ProteinProtein +55.6%
Contains more FatsFats +100%
Contains more WaterWater +435.7%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -46.7%
Contains more Mono. FatMonounsaturated fat +122.2%
Contains more Poly. FatPolyunsaturated fat +259.6%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.