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  6. Nopales vs. Yardlong bean (Asparagus bean)

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

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Summary of differences between Nopales and Yardlong bean (Asparagus bean)

  • Nopales have more Calcium, and Manganese, while Yardlong bean (Asparagus bean) have more Folate, Vitamin C, Vitamin B1, and Phosphorus.
  • Nopales covers your daily need of Calcium 12% more than Yardlong bean (Asparagus bean).
  • Nopales contain 2 times more Manganese than Yardlong bean (Asparagus bean). While Nopales contain 0.457mg of Manganese, Yardlong bean (Asparagus bean) contains only 0.201mg.

These are the specific foods used in this comparison Nopales, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Nopales vs Yardlong bean (Asparagus bean) 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.
Nopales
Nopales
4
:
6
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +272.7%
Contains more Magnesium +23.8%
Contains more Copper +10.6%
Contains more Manganese +127.4%
Contains more Iron +66.1%
Contains more Phosphorus +256.3%
Contains more Potassium +12.8%
Contains less Sodium -81%
Contains more Zinc +44%
Contains more Selenium +114.3%
Equal in Copper - 0.047
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +272.7%
Contains more Magnesium +23.8%
Contains more Copper +10.6%
Contains more Manganese +127.4%
Contains more Iron +66.1%
Contains more Phosphorus +256.3%
Contains more Potassium +12.8%
Contains less Sodium -81%
Contains more Zinc +44%
Contains more Selenium +114.3%
Equal in Copper - 0.047

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.
Nopales
Nopales
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B5 +227.5%
Contains more Vitamin B6 +191.7%
Contains more Vitamin C +74.2%
Contains more Vitamin B1 +608.3%
Contains more Vitamin B2 +141.5%
Contains more Vitamin B3 +53.7%
Contains more Folate +1400%
Equal in Vitamin A - 450
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B5 +227.5%
Contains more Vitamin B6 +191.7%
Contains more Vitamin C +74.2%
Contains more Vitamin B1 +608.3%
Contains more Vitamin B2 +141.5%
Contains more Vitamin B3 +53.7%
Contains more Folate +1400%
Equal in Vitamin A - 450

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Other +58.3%
Contains more Protein +91.7%
Contains more Fats +11.1%
Contains more Carbs +175.7%
Equal in Water - 87.47
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Other +58.3%
Contains more Protein +91.7%
Contains more Fats +11.1%
Contains more Carbs +175.7%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
3
:
0
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +19%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +19%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nopales Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nopales Yardlong bean (Asparagus bean) Opinion
Net carbs 1.13g 9.18g Yardlong bean (Asparagus bean)
Protein 1.32g 2.53g Yardlong bean (Asparagus bean)
Fats 0.09g 0.1g Yardlong bean (Asparagus bean)
Carbs 3.33g 9.18g Yardlong bean (Asparagus bean)
Calories 16kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 1.15g Yardlong bean (Asparagus bean)
Fiber 2.2g Nopales
Calcium 164mg 44mg Nopales
Iron 0.59mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 52mg 42mg Nopales
Phosphorus 16mg 57mg Yardlong bean (Asparagus bean)
Potassium 257mg 290mg Yardlong bean (Asparagus bean)
Sodium 21mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.25mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.052mg 0.047mg Nopales
Manganese 0.457mg 0.201mg Nopales
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 457IU 450IU Nopales
Vitamin A RAE 23µg 23µg
Vitamin C 9.3mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.012mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.041mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.167mg 0.051mg Nopales
Vitamin B6 0.07mg 0.024mg Nopales
Folate 3µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.04mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.049mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.077mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.059mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.015mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.049mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.059mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.025mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.016g 0.026g Nopales
Monounsaturated Fat 0.018g 0.009g Nopales
Polyunsaturated fat 0.05g 0.042g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Nopales
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
23%
Nopales
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 79)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.