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Oatmeal vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Important differences between Oatmeal and Yardlong bean (Asparagus bean)

  • Oatmeal has more Iron, Vitamin B6, Vitamin B3, Manganese, Vitamin B1, Vitamin A, Vitamin B2 and Selenium, however Yardlong bean (Asparagus bean) has more Vitamin C and Potassium.
  • Oatmeal's daily need coverage for Iron is 69% more.
  • Oatmeal has 12 times more Vitamin B6 than Yardlong bean (Asparagus bean). Oatmeal has 0.29mg of Vitamin B6, while Yardlong bean (Asparagus bean) has 0.024mg.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Yardlong bean, raw.

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Oatmeal vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1168.1%
Contains more Calcium +60%
Contains more Copper +37.5%
Contains more Zinc +67.6%
Contains more Phosphorus +30.5%
Contains more Potassium +293.4%
Contains more Magnesium +69.2%
Contains less Sodium -91.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +1168.1%
Contains more Calcium +60%
Contains more Copper +37.5%
Contains more Zinc +67.6%
Contains more Phosphorus +30.5%
Contains more Potassium +293.4%
Contains more Magnesium +69.2%
Contains less Sodium -91.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +143%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +637.8%
Contains more Vitamin B5 +476.4%
Contains more Vitamin B6 +1108.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +99.8%
Contains more Folate +40.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +143%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +637.8%
Contains more Vitamin B5 +476.4%
Contains more Vitamin B6 +1108.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +99.8%
Contains more Folate +40.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Oatmeal
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
44
Oatmeal
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
14%
Oatmeal
17%
Yardlong bean (Asparagus bean)
Carbohydrates
12%
Oatmeal
8%
Yardlong bean (Asparagus bean)
Fats
6%
Oatmeal
2%
Yardlong bean (Asparagus bean)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Yardlong bean (Asparagus bean)
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oatmeal Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (difference - 0.46g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.121g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oatmeal Yardlong bean (Asparagus bean) Opinion
Calories 68 47 Oatmeal
Protein 2.37 2.8 Yardlong bean (Asparagus bean)
Fats 1.36 0.4 Oatmeal
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 11.67 8.35 Oatmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 0.47 Oatmeal
Calcium 80 50 Oatmeal
Potassium 61 240 Yardlong bean (Asparagus bean)
Magnesium 26 44 Yardlong bean (Asparagus bean)
Sugars 0.46 Yardlong bean (Asparagus bean)
Fiber 1.7 Oatmeal
Copper 0.066 0.048 Oatmeal
Zinc 0.62 0.37 Oatmeal
Starch 10.37 Oatmeal
Phosphorus 77 59 Oatmeal
Sodium 49 4 Yardlong bean (Asparagus bean)
Vitamin A 433 865 Yardlong bean (Asparagus bean)
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.107 Oatmeal
Vitamin B2 0.215 0.11 Oatmeal
Vitamin B3 3.025 0.41 Oatmeal
Vitamin B5 0.317 0.055 Oatmeal
Vitamin B6 0.29 0.024 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 44 62 Yardlong bean (Asparagus bean)
Trans Fat 0.003 0 Yardlong bean (Asparagus bean)
Saturated Fat 0.226 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.391 0.036 Oatmeal
Polyunsaturated fat 0.426 0.169 Oatmeal
Tryptophan 0.04 0.032 Oatmeal
Threonine 0.083 0.104 Yardlong bean (Asparagus bean)
Isoleucine 0.105 0.15 Yardlong bean (Asparagus bean)
Leucine 0.2 0.2
Lysine 0.135 0.184 Yardlong bean (Asparagus bean)
Methionine 0.04 0.04
Phenylalanine 0.13 0.154 Yardlong bean (Asparagus bean)
Valine 0.151 0.162 Yardlong bean (Asparagus bean)
Histidine 0.057 0.09 Yardlong bean (Asparagus bean)
Fructose 0 Oatmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Yardlong bean (Asparagus bean) - 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.