Nutmeg vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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The main differences between nutmeg and yardlong bean (Asparagus bean) raw
- Nutmeg is richer in manganese, copper, magnesium, iron, phosphorus, vitamin B1, and zinc, yet yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
- Daily need coverage for saturated fat for nutmeg is 129% higher.
- Nutmeg contains 21 times more copper than yardlong bean (Asparagus bean) raw. Nutmeg contains 1.027mg of copper, while yardlong bean (Asparagus bean) raw contains 0.048mg.
- Yardlong bean (Asparagus bean) raw contains less saturated fat.
- Nutmeg has a lower glycemic index than yardlong bean (Asparagus bean) raw.
Food types used in this article are Spices, nutmeg, ground and Yardlong bean, raw.
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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.
| Contains more MagnesiumMagnesium | +315.9% |
| Contains more CalciumCalcium | +268% |
| Contains more PotassiumPotassium | +45.8% |
| Contains more IronIron | +546.8% |
| Contains more CopperCopper | +2039.6% |
| Contains more ZincZinc | +481.1% |
| Contains more PhosphorusPhosphorus | +261% |
| Contains more ManganeseManganese | +1314.6% |
| Contains less SodiumSodium | -75% |
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.
| Contains more Vitamin B1Vitamin B1 | +223.4% |
| Contains more Vitamin B3Vitamin B3 | +216.8% |
| Contains more Vitamin B6Vitamin B6 | +566.7% |
| Contains more FolateFolate | +22.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +526.7% |
| Contains more Vitamin AVitamin A | +760% |
| Contains more Vitamin B2Vitamin B2 | +93% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more ProteinProtein | +108.6% |
| Contains more FatsFats | +8977.5% |
| Contains more CarbsCarbs | +490.3% |
| Contains more OtherOther | +288.3% |
| Contains more WaterWater | +1310.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
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 | +8844.4% |
| Contains more Poly. FatPolyunsaturated fat | +107.1% |
| Contains less Sat. FatSaturated fat | -99.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 25.94g | 0.105g | 117% |
| Manganese | 2.9mg | 0.205mg | 117% |
| Copper | 1.027mg | 0.048mg | 109% |
| Fiber | 20.8g | 83% | |
| Fats | 36.31g | 0.4g | 55% |
| Magnesium | 183mg | 44mg | 33% |
| Iron | 3.04mg | 0.47mg | 32% |
| Calories | 525kcal | 47kcal | 24% |
| Phosphorus | 213mg | 59mg | 22% |
| Vitamin B1 | 0.346mg | 0.107mg | 20% |
| Vitamin C | 3mg | 18.8mg | 18% |
| Zinc | 2.15mg | 0.37mg | 16% |
| Carbs | 49.29g | 8.35g | 14% |
| Calcium | 184mg | 50mg | 13% |
| Vitamin B6 | 0.16mg | 0.024mg | 10% |
| Monounsaturated fat | 3.22g | 0.036g | 8% |
| Protein | 5.84g | 2.8g | 6% |
| Vitamin B3 | 1.299mg | 0.41mg | 6% |
| Vitamin B2 | 0.057mg | 0.11mg | 4% |
| Folate | 76µg | 62µg | 4% |
| Vitamin A | 5µg | 43µg | 4% |
| Potassium | 350mg | 240mg | 3% |
| Choline | 8.8mg | 2% | |
| Vitamin B5 | 0.055mg | 1% | |
| Sodium | 16mg | 4mg | 1% |
| Polyunsaturated fat | 0.35g | 0.169g | 1% |
| Net carbs | 28.49g | 8.35g | N/A |
| Sugar | 2.99g | N/A | |
| Selenium | 1.6µg | 1.5µg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
15%
Minerals Daily Need Coverage Score
121%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 25.835g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $6)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.