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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
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
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
15%
Minerals Daily Need Coverage Score
51%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.121g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Matzo is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.