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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, Zinc, and Calcium, yet Yardlong bean (Asparagus bean) raw is richer in Vitamin C.
  • Daily need coverage for Saturated Fat from 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.

Food types used in this article are Spices, nutmeg, ground and Yardlong bean, raw.

Infographic

Nutmeg 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.
Nutmeg
Nutmeg
9
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Calcium +268%
Contains more Iron +546.8%
Contains more Magnesium +315.9%
Contains more Phosphorus +261%
Contains more Potassium +45.8%
Contains more Zinc +481.1%
Contains more Copper +2039.6%
Contains more Manganese +1314.6%
Contains less Sodium -75%
Equal in Selenium - 1.5
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Calcium +268%
Contains more Iron +546.8%
Contains more Magnesium +315.9%
Contains more Phosphorus +261%
Contains more Potassium +45.8%
Contains more Zinc +481.1%
Contains more Copper +2039.6%
Contains more Manganese +1314.6%
Contains less Sodium -75%
Equal in Selenium - 1.5

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
6
:
4
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin B1 +223.4%
Contains more Vitamin B3 +216.8%
Contains more Vitamin B6 +566.7%
Contains more Folate +22.6%
Contains more Vitamin A +748%
Contains more Vitamin C +526.7%
Contains more Vitamin B2 +93%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +223.4%
Contains more Vitamin B3 +216.8%
Contains more Vitamin B6 +566.7%
Contains more Folate +22.6%
Contains more Vitamin A +748%
Contains more Vitamin C +526.7%
Contains more Vitamin B2 +93%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +108.6%
Contains more Fats +8977.5%
Contains more Carbs +490.3%
Contains more Other +288.3%
Contains more Water +1310.1%
Nutmeg
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
Yardlong bean (Asparagus bean) raw
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 Protein +108.6%
Contains more Fats +8977.5%
Contains more Carbs +490.3%
Contains more Other +288.3%
Contains more Water +1310.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +8844.4%
Contains more Polyunsaturated fat +107.1%
Contains less Saturated Fat -99.6%
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +8844.4%
Contains more Polyunsaturated fat +107.1%
Contains less Saturated 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.
Nutmeg Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Yardlong bean (Asparagus bean) raw Opinion
Net carbs 28.49g 8.35g Nutmeg
Protein 5.84g 2.8g Nutmeg
Fats 36.31g 0.4g Nutmeg
Carbs 49.29g 8.35g Nutmeg
Calories 525kcal 47kcal Nutmeg
Sugar 2.99g Yardlong bean (Asparagus bean) raw
Fiber 20.8g Nutmeg
Calcium 184mg 50mg Nutmeg
Iron 3.04mg 0.47mg Nutmeg
Magnesium 183mg 44mg Nutmeg
Phosphorus 213mg 59mg Nutmeg
Potassium 350mg 240mg Nutmeg
Sodium 16mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 2.15mg 0.37mg Nutmeg
Copper 1.027mg 0.048mg Nutmeg
Manganese 2.9mg 0.205mg Nutmeg
Selenium 1.6µg 1.5µg Nutmeg
Vitamin A 102IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 5µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin C 3mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.346mg 0.107mg Nutmeg
Vitamin B2 0.057mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 1.299mg 0.41mg Nutmeg
Vitamin B5 0.055mg Yardlong bean (Asparagus bean) raw
Vitamin B6 0.16mg 0.024mg Nutmeg
Folate 76µg 62µg Nutmeg
Tryptophan 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 25.94g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 3.22g 0.036g Nutmeg
Polyunsaturated fat 0.35g 0.169g Nutmeg

Which food is preferable for your diet?

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

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
20%
Nutmeg
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
121%
Nutmeg
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 25.835g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $6)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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.