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

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

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

  • Mulberries are higher in vitamin C and iron; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, vitamin B1, and magnesium.
  • Daily need coverage for vitamin C for mulberries is 20% higher.
  • Mulberries contain 4 times more iron than yardlong bean (Asparagus bean) raw. While mulberries contain 1.85mg of iron, yardlong bean (Asparagus bean) raw contains only 0.47mg.
  • Mulberries have a lower glycemic index (25) than yardlong bean (Asparagus bean) raw (86).

Mulberries, raw and Yardlong bean, raw are the varieties used in this article.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 +293.6%
Contains more CopperCopper +25%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +28.2%
Contains more PotassiumPotassium +23.7%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +55.3%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +150%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 CVitamin C +93.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51.2%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +269%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 36.4mg 18.8mg 20%
Iron 1.85mg 0.47mg 17%
Folate 6µg 62µg 14%
Manganese 0.205mg 9%
Vitamin B1 0.029mg 0.107mg 7%
Fiber 1.7g 7%
Vitamin K 7.8µg 7%
Magnesium 18mg 44mg 6%
Vitamin E 0.87mg 6%
Vitamin A 1µg 43µg 5%
Phosphorus 38mg 59mg 3%
Protein 1.44g 2.8g 3%
Vitamin B6 0.05mg 0.024mg 2%
Zinc 0.12mg 0.37mg 2%
Choline 12.3mg 2%
Selenium 0.6µg 1.5µg 2%
Calcium 39mg 50mg 1%
Potassium 194mg 240mg 1%
Vitamin B3 0.62mg 0.41mg 1%
Copper 0.06mg 0.048mg 1%
Vitamin B5 0.055mg 1%
Vitamin B2 0.101mg 0.11mg 1%
Calories 43kcal 47kcal 0%
Fats 0.39g 0.4g 0%
Carbs 9.8g 8.35g 0%
Net carbs 8.1g 8.35g N/A
Sugar 8.1g N/A
Sodium 10mg 4mg 0%
Saturated fat 0.027g 0.105g 0%
Monounsaturated fat 0.041g 0.036g 0%
Polyunsaturated fat 0.207g 0.169g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 CarbsCarbs +17.4%
Contains more OtherOther +15%
Contains more ProteinProtein +94.4%
~equal in Fats ~0.4g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +22.5%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.