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  6. Mixed nuts vs. Yardlong bean (Asparagus bean) raw

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

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What are the main differences between mixed nuts and yardlong bean (Asparagus bean) raw?

  • Mixed nuts have more copper, manganese, selenium, phosphorus, vitamin B3, magnesium, zinc, iron, and vitamin B6 than yardlong bean (Asparagus bean) raw.
  • Mixed nuts' daily need coverage for copper is 95% higher.
  • Yardlong bean (Asparagus bean) raw has 83 times less saturated fat than mixed nuts. Mixed nuts have 8.711g of saturated fat, while yardlong bean (Asparagus bean) raw has 0.105g.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than mixed nuts (24).

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Yardlong bean, raw types in this comparison.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +420.5%
Contains more CalciumCalcium +134%
Contains more PotassiumPotassium +163.3%
Contains more IronIron +455.3%
Contains more CopperCopper +1789.6%
Contains more ZincZinc +808.1%
Contains more PhosphorusPhosphorus +672.9%
Contains more ManganeseManganese +895.1%
Contains more SeleniumSelenium +2160%
Contains less SodiumSodium -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.
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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 B1Vitamin B1 +76.6%
Contains more Vitamin B2Vitamin B2 +78.2%
Contains more Vitamin B3Vitamin B3 +1780.2%
Contains more Vitamin B5Vitamin B5 +1972.7%
Contains more Vitamin B6Vitamin B6 +1366.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 14.612g 0.169g 96%
Copper 0.907mg 0.048mg 95%
Fats 53.95g 0.4g 82%
Manganese 2.04mg 0.205mg 80%
Monounsaturated fat 28.488g 0.036g 71%
Selenium 33.9µg 1.5µg 59%
Phosphorus 456mg 59mg 57%
Vitamin E 7.82mg 52%
Vitamin B3 7.709mg 0.41mg 46%
Magnesium 229mg 44mg 44%
Saturated fat 8.711g 0.105g 39%
Protein 20.04g 2.8g 34%
Calories 607kcal 47kcal 28%
Fiber 7g 28%
Zinc 3.36mg 0.37mg 27%
Iron 2.61mg 0.47mg 27%
Vitamin B6 0.352mg 0.024mg 25%
Vitamin B5 1.14mg 0.055mg 22%
Vitamin C 0.5mg 18.8mg 20%
Potassium 632mg 240mg 12%
Choline 52mg 9%
Vitamin B1 0.189mg 0.107mg 7%
Vitamin B2 0.196mg 0.11mg 7%
Calcium 117mg 50mg 7%
Vitamin A 0µg 43µg 5%
Vitamin K 5.7µg 5%
Folate 83µg 62µg 5%
Carbs 21.05g 8.35g 4%
Starch 4.2g 2%
Net carbs 14.05g 8.35g N/A
Sugar 4.15g N/A
Sodium 5mg 4mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.032mg 0%
Threonine 0.703mg 0.104mg 0%
Isoleucine 0.826mg 0.15mg 0%
Leucine 1.656mg 0.2mg 0%
Lysine 0.782mg 0.184mg 0%
Methionine 0.283mg 0.04mg 0%
Phenylalanine 1.182mg 0.154mg 0%
Valine 1.001mg 0.162mg 0%
Histidine 0.572mg 0.09mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +615.7%
Contains more FatsFats +13387.5%
Contains more CarbsCarbs +152.1%
Contains more OtherOther +380%
Contains more WaterWater +4123.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +79033.3%
Contains more Poly. FatPolyunsaturated fat +8546.2%
Contains less Sat. FatSaturated fat -98.8%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.