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

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Differences between miso and yardlong bean (Asparagus bean) raw

  • Miso has more copper, manganese, iron, zinc, phosphorus, and vitamin B6, while yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate.
  • Miso's daily need coverage for sodium is 162% higher.
  • Yardlong bean (Asparagus bean) raw contains 9 times less copper than miso. Miso contains 0.42mg of copper, while yardlong bean (Asparagus bean) raw contains 0.048mg.
  • The amount of sodium in yardlong bean (Asparagus bean) raw is lower.
  • Miso has a lower glycemic index. The glycemic index of miso is 61, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Miso and Yardlong bean, raw.

Infographic

Miso vs Yardlong bean (Asparagus bean) raw 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.
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
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 CalciumCalcium +14%
Contains more IronIron +429.8%
Contains more CopperCopper +775%
Contains more ZincZinc +591.9%
Contains more PhosphorusPhosphorus +169.5%
Contains more ManganeseManganese +319%
Contains more SeleniumSelenium +366.7%
Contains more PotassiumPotassium +14.3%
Contains less SodiumSodium -99.9%
~equal in Magnesium ~44mg

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.
Miso
8
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
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 B2Vitamin B2 +111.8%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin B5Vitamin B5 +512.7%
Contains more Vitamin B6Vitamin B6 +729.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +975%
Contains more FolateFolate +226.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 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 +356.8%
Contains more FatsFats +1402.5%
Contains more CarbsCarbs +203.8%
Contains more OtherOther +2035%
Contains more WaterWater +104.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 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 +3005.6%
Contains more Poly. FatPolyunsaturated fat +1606.5%
Contains less Sat. FatSaturated fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Miso Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Miso Yardlong bean (Asparagus bean) raw DV% diff.
Sodium 3728mg 4mg 162%
Copper 0.42mg 0.048mg 41%
Manganese 0.859mg 0.205mg 28%
Iron 2.49mg 0.47mg 25%
Vitamin K 29.3µg 24%
Fiber 5.4g 22%
Vitamin C 0mg 18.8mg 21%
Protein 12.79g 2.8g 20%
Zinc 2.56mg 0.37mg 20%
Polyunsaturated fat 2.884g 0.169g 18%
Phosphorus 159mg 59mg 14%
Vitamin B6 0.199mg 0.024mg 13%
Choline 72.2mg 13%
Folate 19µg 62µg 11%
Selenium 7µg 1.5µg 10%
Fats 6.01g 0.4g 9%
Vitamin B2 0.233mg 0.11mg 9%
Calories 198kcal 47kcal 8%
Fructose 6g 8%
Carbs 25.37g 8.35g 6%
Vitamin B5 0.337mg 0.055mg 6%
Vitamin A 4µg 43µg 4%
Saturated fat 1.025g 0.105g 4%
Vitamin B12 0.08µg 0µg 3%
Monounsaturated fat 1.118g 0.036g 3%
Vitamin B3 0.906mg 0.41mg 3%
Potassium 210mg 240mg 1%
Calcium 57mg 50mg 1%
Magnesium 48mg 44mg 1%
Vitamin B1 0.098mg 0.107mg 1%
Net carbs 19.97g 8.35g N/A
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.155mg 0.032mg 0%
Threonine 0.479mg 0.104mg 0%
Isoleucine 0.508mg 0.15mg 0%
Leucine 0.82mg 0.2mg 0%
Lysine 0.478mg 0.184mg 0%
Methionine 0.129mg 0.04mg 0%
Phenylalanine 0.486mg 0.154mg 0%
Valine 0.547mg 0.162mg 0%
Histidine 0.243mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Miso Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Miso
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
108%
Miso
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 3724mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.92g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Miso
Miso is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is richer in vitamins?
Miso
Miso is relatively richer in vitamins
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.