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

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Significant differences between Millet and Yardlong bean (Asparagus bean)

  • Millet 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 covers your daily Copper needs 78% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 16 times less Vitamin B6 than Millet. Millet 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 vs Yardlong bean (Asparagus bean) 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" 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
Millet
8
:
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 +∞%

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 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 Yardlong bean (Asparagus bean) Opinion
Net carbs 64.35g 8.35g Millet
Protein 11.02g 2.8g Millet
Fats 4.22g 0.4g Millet
Carbs 72.85g 8.35g Millet
Calories 378kcal 47kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 8.5g g Millet
Calcium 8mg 50mg Yardlong bean (Asparagus bean)
Iron 3.01mg 0.47mg Millet
Magnesium 114mg 44mg Millet
Phosphorus 285mg 59mg Millet
Potassium 195mg 240mg Yardlong bean (Asparagus bean)
Sodium 5mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.68mg 0.37mg Millet
Copper 0.75mg 0.048mg Millet
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.05mg mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.421mg 0.107mg Millet
Vitamin B2 0.29mg 0.11mg Millet
Vitamin B3 4.72mg 0.41mg Millet
Vitamin B5 0.848mg 0.055mg Millet
Vitamin B6 0.384mg 0.024mg Millet
Folate 85µg 62µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg µg Millet
Tryptophan 0.119mg 0.032mg Millet
Threonine 0.353mg 0.104mg Millet
Isoleucine 0.465mg 0.15mg Millet
Leucine 1.4mg 0.2mg Millet
Lysine 0.212mg 0.184mg Millet
Methionine 0.221mg 0.04mg Millet
Phenylalanine 0.58mg 0.154mg Millet
Valine 0.578mg 0.162mg Millet
Histidine 0.236mg 0.09mg Millet
Cholesterol 0mg 0mg
Trans Fat g 0g Millet
Saturated Fat 0.723g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.773g 0.036g Millet
Polyunsaturated fat 2.134g 0.169g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
79
Millet
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
17%
Yardlong bean (Asparagus bean)
Carbohydrates
73%
Millet
8%
Yardlong bean (Asparagus bean)
Fats
19%
Millet
2%
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
Millet is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet 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 - 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.