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

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

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Significant differences between macadamia and yardlong bean (Asparagus bean) raw

  • Macadamia has more manganese, vitamin B1, copper, iron, magnesium, vitamin B6, and phosphorus; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Macadamia covers your daily manganese needs 171% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 115 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while yardlong bean (Asparagus bean) raw has 0.105g.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of macadamia is 10.

Specific food types used in this comparison are Nuts, macadamia nuts, raw and Yardlong bean, raw.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +195.5%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +685.1%
Contains more CopperCopper +1475%
Contains more ZincZinc +251.4%
Contains more PhosphorusPhosphorus +218.6%
Contains more ManganeseManganese +1915.1%
Contains more SeleniumSelenium +140%
Contains less SodiumSodium -20%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 +1016.8%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +503.2%
Contains more Vitamin B5Vitamin B5 +1278.2%
Contains more Vitamin B6Vitamin B6 +1045.8%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +463.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Macadamia Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 4.131mg 0.205mg 171%
Monounsaturated fat 58.877g 0.036g 147%
Fats 75.77g 0.4g 116%
Vitamin B1 1.195mg 0.107mg 91%
Copper 0.756mg 0.048mg 79%
Saturated fat 12.061g 0.105g 54%
Iron 3.69mg 0.47mg 40%
Calories 718kcal 47kcal 34%
Fiber 8.6g 34%
Vitamin C 1.2mg 18.8mg 20%
Magnesium 130mg 44mg 20%
Vitamin B6 0.275mg 0.024mg 19%
Phosphorus 188mg 59mg 18%
Vitamin B5 0.758mg 0.055mg 14%
Folate 11µg 62µg 13%
Vitamin B3 2.473mg 0.41mg 13%
Protein 7.91g 2.8g 10%
Polyunsaturated fat 1.502g 0.169g 9%
Zinc 1.3mg 0.37mg 8%
Vitamin A 0µg 43µg 5%
Vitamin B2 0.162mg 0.11mg 4%
Selenium 3.6µg 1.5µg 4%
Vitamin E 0.54mg 4%
Potassium 368mg 240mg 4%
Calcium 85mg 50mg 4%
Carbs 13.82g 8.35g 2%
Net carbs 5.22g 8.35g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 5mg 4mg 0%
Tryptophan 0.067mg 0.032mg 0%
Threonine 0.37mg 0.104mg 0%
Isoleucine 0.314mg 0.15mg 0%
Leucine 0.602mg 0.2mg 0%
Lysine 0.018mg 0.184mg 0%
Methionine 0.023mg 0.04mg 0%
Phenylalanine 0.665mg 0.154mg 0%
Valine 0.363mg 0.162mg 0%
Histidine 0.195mg 0.09mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +182.5%
Contains more FatsFats +18842.5%
Contains more CarbsCarbs +65.5%
Contains more OtherOther +90%
Contains more WaterWater +6359.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +163447.2%
Contains more Poly. FatPolyunsaturated fat +788.8%
Contains less Sat. FatSaturated fat -99.1%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.