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

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

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How are minestrone and yardlong bean (Asparagus bean) raw different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C, folate, magnesium, vitamin B1, vitamin B2, and phosphorus than minestrone.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 20% higher.
  • Minestrone contains 64 times more sodium than yardlong bean (Asparagus bean) raw. While minestrone contains 254mg of sodium, yardlong bean (Asparagus bean) raw contains only 4mg.
  • Minestrone has a lower glycemic index (47) than yardlong bean (Asparagus bean) raw (86).

Soup, minestrone, canned, prepared with equal volume water and Yardlong bean, raw are the varieties used in this article.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 +1366.7%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +84.6%
Contains more IronIron +23.7%
Contains more ZincZinc +19.4%
Contains more PhosphorusPhosphorus +156.5%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +34.9%
~equal in Copper ~0.048mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 AVitamin A +14%
Contains more Vitamin B5Vitamin B5 +154.5%
Contains more Vitamin B6Vitamin B6 +70.8%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin B1Vitamin B1 +386.4%
Contains more Vitamin B2Vitamin B2 +511.1%
Contains more FolateFolate +313.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Minestrone Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0.5mg 18.8mg 20%
Folate 15µg 62µg 12%
Sodium 254mg 4mg 11%
Magnesium 3mg 44mg 10%
Vitamin B2 0.018mg 0.11mg 7%
Vitamin B1 0.022mg 0.107mg 7%
Phosphorus 23mg 59mg 5%
Calcium 14mg 50mg 4%
Selenium 1.5µg 3%
Potassium 130mg 240mg 3%
Fiber 0.4g 2%
Vitamin B5 0.14mg 0.055mg 2%
Protein 1.77g 2.8g 2%
Polyunsaturated fat 0.46g 0.169g 2%
Manganese 0.152mg 0.205mg 2%
Vitamin B6 0.041mg 0.024mg 1%
Saturated fat 0.23g 0.105g 1%
Monounsaturated fat 0.29g 0.036g 1%
Calories 34kcal 47kcal 1%
Vitamin A 49µg 43µg 1%
Zinc 0.31mg 0.37mg 1%
Iron 0.38mg 0.47mg 1%
Carbs 4.66g 8.35g 1%
Fats 1.04g 0.4g 1%
Net carbs 4.26g 8.35g N/A
Cholesterol 1mg 0mg 0%
Copper 0.051mg 0.048mg 0%
Vitamin B3 0.391mg 0.41mg 0%
Tryptophan 0.013mg 0.032mg 0%
Threonine 0.043mg 0.104mg 0%
Isoleucine 0.054mg 0.15mg 0%
Leucine 0.098mg 0.2mg 0%
Lysine 0.076mg 0.184mg 0%
Methionine 0.018mg 0.04mg 0%
Phenylalanine 0.064mg 0.154mg 0%
Valine 0.074mg 0.162mg 0%
Histidine 0.03mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 FatsFats +160%
Contains more OtherOther +100%
Contains more ProteinProtein +58.2%
Contains more CarbsCarbs +79.2%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +705.6%
Contains more Poly. FatPolyunsaturated fat +172.2%
Contains less Sat. FatSaturated fat -54.3%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.