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  6. Millet flour vs. Yardlong bean (Asparagus bean) raw

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

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

  • Millet flour is richer in selenium, copper, iron, vitamin B3, manganese, phosphorus, vitamin B6, vitamin B1, and vitamin B5, while yardlong bean (Asparagus bean) raw is higher in vitamin C.
  • Millet flour's daily need coverage for selenium is 57% higher.
  • Yardlong bean (Asparagus bean) raw has 23 times less vitamin B5 than millet flour. Millet flour has 1.267mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than millet flour (70).

We used Millet flour and Yardlong bean, raw types in this comparison.

Infographic

Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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 MagnesiumMagnesium +170.5%
Contains more IronIron +738.3%
Contains more CopperCopper +1014.6%
Contains more ZincZinc +610.8%
Contains more PhosphorusPhosphorus +383.1%
Contains more ManganeseManganese +388.8%
Contains more SeleniumSelenium +2080%
Contains more CalciumCalcium +257.1%
~equal in Potassium ~240mg
~equal in Sodium ~4mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
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 +286%
Contains more Vitamin B3Vitamin B3 +1368.3%
Contains more Vitamin B5Vitamin B5 +2203.6%
Contains more Vitamin B6Vitamin B6 +1450%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more FolateFolate +47.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 32.7µg 1.5µg 57%
Copper 0.535mg 0.048mg 54%
Iron 3.94mg 0.47mg 43%
Manganese 1.002mg 0.205mg 35%
Vitamin B3 6.02mg 0.41mg 35%
Phosphorus 285mg 59mg 32%
Starch 69.88g 29%
Vitamin B6 0.372mg 0.024mg 27%
Vitamin B1 0.413mg 0.107mg 26%
Vitamin B5 1.267mg 0.055mg 24%
Carbs 75.12g 8.35g 22%
Vitamin C 0mg 18.8mg 21%
Zinc 2.63mg 0.37mg 21%
Magnesium 119mg 44mg 18%
Calories 382kcal 47kcal 17%
Protein 10.75g 2.8g 16%
Polyunsaturated fat 2.618g 0.169g 16%
Fiber 3.5g 14%
Fats 4.25g 0.4g 6%
Folate 42µg 62µg 5%
Vitamin A 43µg 5%
Calcium 14mg 50mg 4%
Vitamin B2 0.073mg 0.11mg 3%
Saturated fat 0.536g 0.105g 2%
Monounsaturated fat 0.924g 0.036g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Net carbs 71.62g 8.35g N/A
Potassium 224mg 240mg 0%
Sugar 1.66g N/A
Sodium 4mg 4mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.032mg 0%
Threonine 0.354mg 0.104mg 0%
Isoleucine 0.473mg 0.15mg 0%
Leucine 1.537mg 0.2mg 0%
Lysine 0.144mg 0.184mg 0%
Methionine 0.319mg 0.04mg 0%
Phenylalanine 0.675mg 0.154mg 0%
Valine 0.584mg 0.162mg 0%
Histidine 0.257mg 0.09mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 +283.9%
Contains more FatsFats +962.5%
Contains more CarbsCarbs +799.6%
Contains more OtherOther +101.7%
Contains more WaterWater +913.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 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 +2466.7%
Contains more Poly. FatPolyunsaturated fat +1449.1%
Contains less Sat. FatSaturated fat -80.4%

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.