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

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.

Infographic

Nutmeg 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.
Nutmeg
Nutmeg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 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%
~equal in Selenium ~1.5µg

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.
Nutmeg
Nutmeg
5
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Nutmeg Yardlong bean (Asparagus bean) raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 +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
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 +8844.4%
Contains more Poly. FatPolyunsaturated fat +107.1%
Contains less Sat. FatSaturated fat -99.6%

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.