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

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

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Differences between Millet raw and Yardlong bean (Asparagus bean)

  • Millet raw is higher in Copper, Manganese, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B3, Iron, Magnesium, and Vitamin B5, however, Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Millet raw's daily need coverage for Copper is 78% higher.
  • Millet raw has 17 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Millet raw has 0.848mg of Vitamin B5, Yardlong bean (Asparagus bean) has only 0.051mg.

The food types used in this comparison are Millet, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Millet raw vs Yardlong bean (Asparagus bean) 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.
Millet raw
Millet raw
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +207.1%
Contains more Magnesium +171.4%
Contains more Phosphorus +400%
Contains more Zinc +366.7%
Contains more Copper +1495.7%
Contains more Manganese +711.9%
Contains more Selenium +80%
Contains more Calcium +450%
Contains more Potassium +48.7%
Contains less Sodium -20%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +207.1%
Contains more Magnesium +171.4%
Contains more Phosphorus +400%
Contains more Zinc +366.7%
Contains more Copper +1495.7%
Contains more Manganese +711.9%
Contains more Selenium +80%
Contains more Calcium +450%
Contains more Potassium +48.7%
Contains less Sodium -20%

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.
Millet raw
Millet raw
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +395.3%
Contains more Vitamin B2 +192.9%
Contains more Vitamin B3 +649.2%
Contains more Vitamin B5 +1562.7%
Contains more Vitamin B6 +1500%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +395.3%
Contains more Vitamin B2 +192.9%
Contains more Vitamin B3 +649.2%
Contains more Vitamin B5 +1562.7%
Contains more Vitamin B6 +1500%
Contains more Folate +88.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +335.6%
Contains more Fats +4120%
Contains more Carbs +693.6%
Contains more Other +350%
Contains more Water +908.9%
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +335.6%
Contains more Fats +4120%
Contains more Carbs +693.6%
Contains more Other +350%
Contains more Water +908.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +8488.9%
Contains more Polyunsaturated fat +4981%
Contains less Saturated Fat -96.4%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +8488.9%
Contains more Polyunsaturated fat +4981%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet raw Yardlong bean (Asparagus bean) Opinion
Net carbs 64.35g 9.18g Millet raw
Protein 11.02g 2.53g Millet raw
Fats 4.22g 0.1g Millet raw
Carbs 72.85g 9.18g Millet raw
Calories 378kcal 47kcal Millet raw
Fiber 8.5g Millet raw
Calcium 8mg 44mg Yardlong bean (Asparagus bean)
Iron 3.01mg 0.98mg Millet raw
Magnesium 114mg 42mg Millet raw
Phosphorus 285mg 57mg Millet raw
Potassium 195mg 290mg Yardlong bean (Asparagus bean)
Sodium 5mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.68mg 0.36mg Millet raw
Copper 0.75mg 0.047mg Millet raw
Manganese 1.632mg 0.201mg Millet raw
Selenium 2.7µg 1.5µg Millet raw
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.05mg Millet raw
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.421mg 0.085mg Millet raw
Vitamin B2 0.29mg 0.099mg Millet raw
Vitamin B3 4.72mg 0.63mg Millet raw
Vitamin B5 0.848mg 0.051mg Millet raw
Vitamin B6 0.384mg 0.024mg Millet raw
Folate 85µg 45µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.029mg Millet raw
Threonine 0.353mg 0.094mg Millet raw
Isoleucine 0.465mg 0.135mg Millet raw
Leucine 1.4mg 0.18mg Millet raw
Lysine 0.212mg 0.166mg Millet raw
Methionine 0.221mg 0.036mg Millet raw
Phenylalanine 0.58mg 0.139mg Millet raw
Valine 0.578mg 0.146mg Millet raw
Histidine 0.236mg 0.082mg Millet raw
Saturated Fat 0.723g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.773g 0.009g Millet raw
Polyunsaturated fat 2.134g 0.042g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Millet raw
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
86%
Millet raw
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.697g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Millet raw
Millet raw is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.