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

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Summary of differences between muffin and yardlong bean (Asparagus bean) raw

  • Muffin has more phosphorus, selenium, manganese, iron, and vitamin B5; however, yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 20% more than muffin.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Muffins, blueberry, commercially prepared (Includes mini-muffins) and Yardlong bean, raw.

Infographic

Muffin 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.
Muffin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
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 IronIron +176.6%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +147.5%
Contains more ManganeseManganese +119%
Contains more SeleniumSelenium +446.7%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +98.3%
Contains less SodiumSodium -98.8%
~equal in Zinc ~0.37mg

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.
Muffin
10
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +57%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B3Vitamin B3 +245.9%
Contains more Vitamin B5Vitamin B5 +754.5%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1988.9%
Contains more Vitamin AVitamin A +104.8%
Contains more FolateFolate +29.2%

All nutrients comparison - raw data values

Nutrient Muffin Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 8.103g 0.169g 53%
Vitamin K 39.2µg 33%
Fats 16.07g 0.4g 24%
Vitamin C 0.9mg 18.8mg 20%
Choline 92.5mg 17%
Calories 375kcal 47kcal 16%
Carbs 53g 8.35g 15%
Sodium 336mg 4mg 14%
Phosphorus 146mg 59mg 12%
Monounsaturated fat 4.822g 0.036g 12%
Saturated fat 2.844g 0.105g 12%
Selenium 8.2µg 1.5µg 12%
Manganese 0.449mg 0.205mg 11%
Vitamin E 1.63mg 11%
Cholesterol 30mg 0mg 10%
Iron 1.3mg 0.47mg 10%
Vitamin B5 0.47mg 0.055mg 8%
Magnesium 10mg 44mg 8%
Starch 16.31g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin B3 1.418mg 0.41mg 6%
Vitamin B1 0.168mg 0.107mg 5%
Potassium 121mg 240mg 4%
Fiber 1.1g 4%
Vitamin B2 0.163mg 0.11mg 4%
Folate 48µg 62µg 4%
Protein 4.49g 2.8g 3%
Vitamin A 21µg 43µg 2%
Fructose 1.21g 2%
Calcium 44mg 50mg 1%
Vitamin D 4IU 0IU 1%
Vitamin B6 0.04mg 0.024mg 1%
Copper 0.06mg 0.048mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 51.9g 8.35g N/A
Sugar 31.47g N/A
Zinc 0.37mg 0.37mg 0%
Trans fat 0.2g 0g N/A
Tryptophan 0.066mg 0.032mg 0%
Threonine 0.181mg 0.104mg 0%
Isoleucine 0.224mg 0.15mg 0%
Leucine 0.421mg 0.2mg 0%
Lysine 0.199mg 0.184mg 0%
Methionine 0.115mg 0.04mg 0%
Phenylalanine 0.277mg 0.154mg 0%
Valine 0.257mg 0.162mg 0%
Histidine 0.128mg 0.09mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +60.4%
Contains more FatsFats +3917.5%
Contains more CarbsCarbs +534.7%
Contains more OtherOther +146.7%
Contains more WaterWater +252%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 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 +13294.4%
Contains more Poly. FatPolyunsaturated fat +4694.7%
Contains less Sat. FatSaturated fat -96.3%

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.