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

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Significant differences between Millet raw and Yardlong bean (Asparagus bean)

  • Millet raw has more Copper, Manganese, Phosphorus, Iron, Vitamin B6, Vitamin B3, Vitamin B1, Magnesium, and Vitamin B5, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Millet raw covers your daily Copper needs 78% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 16 times less Vitamin B6 than Millet raw. Millet raw has 0.384mg of Vitamin B6, while Yardlong bean (Asparagus bean) has 0.024mg.

Specific food types used in this comparison are Millet, raw and Yardlong bean, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +540.4%
Contains more Magnesium +159.1%
Contains more Phosphorus +383.1%
Contains more Zinc +354.1%
Contains more Copper +1462.5%
Contains more Calcium +525%
Contains more Potassium +23.1%
Contains less Sodium -20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +540.4%
Contains more Magnesium +159.1%
Contains more Phosphorus +383.1%
Contains more Zinc +354.1%
Contains more Copper +1462.5%
Contains more Calcium +525%
Contains more Potassium +23.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +293.5%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +1051.2%
Contains more Vitamin B5 +1441.8%
Contains more Vitamin B6 +1500%
Contains more Folate +37.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +293.5%
Contains more Vitamin B2 +163.6%
Contains more Vitamin B3 +1051.2%
Contains more Vitamin B5 +1441.8%
Contains more Vitamin B6 +1500%
Contains more Folate +37.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +293.6%
Contains more Fats +955%
Contains more Carbs +772.5%
Contains more Other +440%
Contains more Water +913.3%
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
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 Protein +293.6%
Contains more Fats +955%
Contains more Carbs +772.5%
Contains more Other +440%
Contains more Water +913.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2047.2%
Contains more Polyunsaturated fat +1162.7%
Contains less Saturated Fat -85.5%
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +2047.2%
Contains more Polyunsaturated fat +1162.7%
Contains less Saturated Fat -85.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 8.35g Millet raw
Protein 11.02g 2.8g Millet raw
Fats 4.22g 0.4g Millet raw
Carbs 72.85g 8.35g Millet raw
Calories 378kcal 47kcal Millet raw
Fiber 8.5g Millet raw
Calcium 8mg 50mg Yardlong bean (Asparagus bean)
Iron 3.01mg 0.47mg Millet raw
Magnesium 114mg 44mg Millet raw
Phosphorus 285mg 59mg Millet raw
Potassium 195mg 240mg Yardlong bean (Asparagus bean)
Sodium 5mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.68mg 0.37mg Millet raw
Copper 0.75mg 0.048mg Millet raw
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 43µg Yardlong bean (Asparagus bean)
Vitamin E 0.05mg Millet raw
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.421mg 0.107mg Millet raw
Vitamin B2 0.29mg 0.11mg Millet raw
Vitamin B3 4.72mg 0.41mg Millet raw
Vitamin B5 0.848mg 0.055mg Millet raw
Vitamin B6 0.384mg 0.024mg Millet raw
Folate 85µg 62µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.032mg Millet raw
Threonine 0.353mg 0.104mg Millet raw
Isoleucine 0.465mg 0.15mg Millet raw
Leucine 1.4mg 0.2mg Millet raw
Lysine 0.212mg 0.184mg Millet raw
Methionine 0.221mg 0.04mg Millet raw
Phenylalanine 0.58mg 0.154mg Millet raw
Valine 0.578mg 0.162mg Millet raw
Histidine 0.236mg 0.09mg Millet raw
Saturated Fat 0.723g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.773g 0.036g Millet raw
Polyunsaturated fat 2.134g 0.169g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
19%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
79%
Millet raw
17%
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 - 0.618g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.