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

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

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How are hazelnut and yardlong bean (Asparagus bean) raw different?

  • Hazelnut has more manganese, copper, iron, vitamin B1, vitamin B6, phosphorus, magnesium, zinc, and vitamin B5 than yardlong bean (Asparagus bean) raw.
  • Daily need coverage for manganese for hazelnut is 260% higher.
  • Hazelnut contains 43 times more saturated fat than yardlong bean (Asparagus bean) raw. While hazelnut contains 4.464g of saturated fat, yardlong bean (Asparagus bean) raw contains only 0.105g.
  • Hazelnut has a lower glycemic index (15) than yardlong bean (Asparagus bean) raw (86).

Nuts, hazelnuts or filberts and Yardlong bean, raw are the varieties used in this article.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +270.5%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +183.3%
Contains more IronIron +900%
Contains more CopperCopper +3493.8%
Contains more ZincZinc +562.2%
Contains more PhosphorusPhosphorus +391.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2912.2%
Contains more SeleniumSelenium +60%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +500.9%
Contains more Vitamin B3Vitamin B3 +339%
Contains more Vitamin B5Vitamin B5 +1569.1%
Contains more Vitamin B6Vitamin B6 +2245.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +82.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +198.4%
Contains more Vitamin AVitamin A +4200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 6.175mg 0.205mg 260%
Copper 1.725mg 0.048mg 186%
Monounsaturated fat 45.652g 0.036g 114%
Vitamin E 15.03mg 100%
Fats 60.75g 0.4g 93%
Iron 4.7mg 0.47mg 53%
Polyunsaturated fat 7.92g 0.169g 52%
Vitamin B1 0.643mg 0.107mg 45%
Vitamin B6 0.563mg 0.024mg 41%
Fiber 9.7g 39%
Phosphorus 290mg 59mg 33%
Calories 628kcal 47kcal 29%
Magnesium 163mg 44mg 28%
Protein 14.95g 2.8g 24%
Saturated fat 4.464g 0.105g 20%
Zinc 2.45mg 0.37mg 19%
Vitamin B5 0.918mg 0.055mg 17%
Vitamin C 6.3mg 18.8mg 14%
Folate 113µg 62µg 13%
Potassium 680mg 240mg 13%
Vitamin K 14.2µg 12%
Vitamin B3 1.8mg 0.41mg 9%
Choline 45.6mg 8%
Calcium 114mg 50mg 6%
Vitamin A 1µg 43µg 5%
Carbs 16.7g 8.35g 3%
Selenium 2.4µg 1.5µg 2%
Net carbs 7g 8.35g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Sodium 0mg 4mg 0%
Vitamin B2 0.113mg 0.11mg 0%
Tryptophan 0.193mg 0.032mg 0%
Threonine 0.497mg 0.104mg 0%
Isoleucine 0.545mg 0.15mg 0%
Leucine 1.063mg 0.2mg 0%
Lysine 0.42mg 0.184mg 0%
Methionine 0.221mg 0.04mg 0%
Phenylalanine 0.663mg 0.154mg 0%
Valine 0.701mg 0.162mg 0%
Histidine 0.432mg 0.09mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +433.9%
Contains more FatsFats +15087.5%
Contains more CarbsCarbs +100%
Contains more OtherOther +281.7%
Contains more WaterWater +1554.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +126711.1%
Contains more Poly. FatPolyunsaturated fat +4586.4%
Contains less Sat. FatSaturated fat -97.6%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.