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

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What are the main differences between matzo and yardlong bean (Asparagus bean) raw?

  • Matzo is richer in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, and vitamin B5, while yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate.
  • Matzo's daily need coverage for selenium is 64% higher.
  • Yardlong bean (Asparagus bean) raw has 9 times less vitamin B3 than matzo. Matzo has 3.892mg of vitamin B3, while yardlong bean (Asparagus bean) raw has 0.41mg.

We used Crackers, matzo, plain and Yardlong bean, raw types in this comparison.

Infographic

Matzo 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.
Matzo
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
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 IronIron +572.3%
Contains more CopperCopper +25%
Contains more ZincZinc +83.8%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +217.1%
Contains more SeleniumSelenium +2360%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +284.6%
Contains more PotassiumPotassium +114.3%

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.
Matzo
8
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +261.7%
Contains more Vitamin B2Vitamin B2 +164.5%
Contains more Vitamin B3Vitamin B3 +849.3%
Contains more Vitamin B5Vitamin B5 +705.5%
Contains more Vitamin B6Vitamin B6 +379.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +264.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 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 ProteinProtein +257.1%
Contains more FatsFats +250%
Contains more CarbsCarbs +902.4%
Contains more WaterWater +1943%
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 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 more Mono. FatMonounsaturated fat +252.8%
Contains more Poly. FatPolyunsaturated fat +256.8%
Contains less Sat. FatSaturated fat -53.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 36.9µg 1.5µg 64%
Iron 3.16mg 0.47mg 34%
Carbs 83.7g 8.35g 25%
Vitamin B1 0.387mg 0.107mg 23%
Vitamin B3 3.892mg 0.41mg 22%
Vitamin C 0mg 18.8mg 21%
Manganese 0.65mg 0.205mg 19%
Calories 395kcal 47kcal 17%
Vitamin B2 0.291mg 0.11mg 14%
Protein 10g 2.8g 14%
Fiber 3g 12%
Folate 17µg 62µg 11%
Vitamin B5 0.443mg 0.055mg 8%
Vitamin B6 0.115mg 0.024mg 7%
Magnesium 25mg 44mg 5%
Vitamin A 0µg 43µg 5%
Calcium 13mg 50mg 4%
Potassium 112mg 240mg 4%
Phosphorus 89mg 59mg 4%
Polyunsaturated fat 0.603g 0.169g 3%
Zinc 0.68mg 0.37mg 3%
Fats 1.4g 0.4g 2%
Choline 10.8mg 2%
Copper 0.06mg 0.048mg 1%
Saturated fat 0.226g 0.105g 1%
Net carbs 80.7g 8.35g N/A
Sugar 0.29g N/A
Sodium 0mg 4mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.127g 0.036g 0%
Tryptophan 0.116mg 0.032mg 0%
Threonine 0.267mg 0.104mg 0%
Isoleucine 0.371mg 0.15mg 0%
Leucine 0.692mg 0.2mg 0%
Lysine 0.193mg 0.184mg 0%
Methionine 0.176mg 0.04mg 0%
Phenylalanine 0.494mg 0.154mg 0%
Valine 0.42mg 0.162mg 0%
Histidine 0.213mg 0.09mg 0%

Which food is preferable for your diet?

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

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
24%
Matzo
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
51%
Matzo
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.121g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.