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

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

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A recap on differences between mustard and yardlong bean (Asparagus bean) raw

  • Mustard is higher in selenium, iron, manganese, phosphorus, and vitamin B1, yet yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate.
  • Mustard covers your daily selenium needs 58% more than yardlong bean (Asparagus bean) raw.
  • Mustard contains 276 times more sodium than yardlong bean (Asparagus bean) raw. While mustard contains 1104mg of sodium, yardlong bean (Asparagus bean) raw contains only 4mg.
  • The glycemic index of mustard is lower.

Food varieties used in this article are Mustard, prepared, yellow and Yardlong bean, raw.

Infographic

Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +26%
Contains more IronIron +242.6%
Contains more CopperCopper +54.2%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +83.1%
Contains more ManganeseManganese +105.9%
Contains more SeleniumSelenium +2133.3%
Contains more PotassiumPotassium +57.9%
Contains less SodiumSodium -99.6%
~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.
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +65.4%
Contains more Vitamin B3Vitamin B3 +37.8%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more FolateFolate +785.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 33.5µg 1.5µg 58%
Sodium 1104mg 4mg 48%
Vitamin C 0.3mg 18.8mg 21%
Fiber 4g 16%
Folate 7µg 62µg 14%
Iron 1.61mg 0.47mg 14%
Manganese 0.422mg 0.205mg 9%
Phosphorus 108mg 59mg 7%
Vitamin B1 0.177mg 0.107mg 6%
Monounsaturated fat 2.182g 0.036g 5%
Fats 3.34g 0.4g 5%
Choline 22.4mg 4%
Polyunsaturated fat 0.774g 0.169g 4%
Vitamin B5 0.254mg 0.055mg 4%
Vitamin B6 0.07mg 0.024mg 4%
Vitamin A 5µg 43µg 4%
Potassium 152mg 240mg 3%
Vitamin B2 0.07mg 0.11mg 3%
Copper 0.074mg 0.048mg 3%
Protein 3.74g 2.8g 2%
Vitamin E 0.36mg 2%
Zinc 0.64mg 0.37mg 2%
Vitamin K 1.4µg 1%
Calories 60kcal 47kcal 1%
Vitamin B3 0.565mg 0.41mg 1%
Calcium 63mg 50mg 1%
Magnesium 48mg 44mg 1%
Carbs 5.83g 8.35g 1%
Net carbs 1.83g 8.35g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.105g 0%
Tryptophan 0.009mg 0.032mg 0%
Threonine 0.167mg 0.104mg 0%
Isoleucine 0.146mg 0.15mg 0%
Leucine 0.292mg 0.2mg 0%
Lysine 0.264mg 0.184mg 0%
Methionine 0.076mg 0.04mg 0%
Phenylalanine 0.161mg 0.154mg 0%
Valine 0.189mg 0.162mg 0%
Histidine 0.119mg 0.09mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +33.6%
Contains more FatsFats +735%
Contains more OtherOther +461.7%
Contains more CarbsCarbs +43.2%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +5961.1%
Contains more Poly. FatPolyunsaturated fat +358%
Contains less Sat. FatSaturated fat -50.9%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.