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

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

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Important differences between Oatmeal and Yardlong bean (Asparagus bean) raw

  • Oatmeal has more Iron, Vitamin B6, Vitamin B3, Manganese, Vitamin B1, Vitamin A RAE, Vitamin B2, and Selenium, however, Yardlong bean (Asparagus bean) raw 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) raw. Oatmeal has 0.29mg of Vitamin B6, while Yardlong bean (Asparagus bean) raw 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.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
7
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Calcium +60%
Contains more Iron +1168.1%
Contains more Phosphorus +30.5%
Contains more Zinc +67.6%
Contains more Copper +37.5%
Contains more Manganese +172.2%
Contains more Selenium +233.3%
Contains more Magnesium +69.2%
Contains more Potassium +293.4%
Contains less Sodium -91.8%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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 +60%
Contains more Iron +1168.1%
Contains more Phosphorus +30.5%
Contains more Zinc +67.6%
Contains more Copper +37.5%
Contains more Manganese +172.2%
Contains more Selenium +233.3%
Contains more Magnesium +69.2%
Contains more Potassium +293.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oatmeal
Oatmeal
7
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
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 A +99.8%
Contains more Vitamin C +∞%
Contains more Folate +40.9%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +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 A +99.8%
Contains more Vitamin C +∞%
Contains more Folate +40.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Fats +240%
Contains more Carbs +39.8%
Contains more Protein +18.1%
Equal in Water - 87.85
Equal in Other - 0.6
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Fats +240%
Contains more Carbs +39.8%
Contains more Protein +18.1%
Equal in Water - 87.85
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +986.1%
Contains more Polyunsaturated fat +152.1%
Contains less Saturated Fat -53.5%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 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 +986.1%
Contains more Polyunsaturated fat +152.1%
Contains less Saturated Fat -53.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Yardlong bean (Asparagus bean) raw
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Oatmeal Yardlong bean (Asparagus bean) raw Opinion
Net carbs 9.97g 8.35g Oatmeal
Protein 2.37g 2.8g Yardlong bean (Asparagus bean) raw
Fats 1.36g 0.4g Oatmeal
Carbs 11.67g 8.35g Oatmeal
Calories 68kcal 47kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g Yardlong bean (Asparagus bean) raw
Fiber 1.7g Oatmeal
Calcium 80mg 50mg Oatmeal
Iron 5.96mg 0.47mg Oatmeal
Magnesium 26mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 77mg 59mg Oatmeal
Potassium 61mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 49mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 0.62mg 0.37mg Oatmeal
Copper 0.066mg 0.048mg Oatmeal
Manganese 0.558mg 0.205mg Oatmeal
Selenium 5µg 1.5µg Oatmeal
Vitamin A 433IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 130µg 43µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.26mg 0.107mg Oatmeal
Vitamin B2 0.215mg 0.11mg Oatmeal
Vitamin B3 3.025mg 0.41mg Oatmeal
Vitamin B5 0.317mg 0.055mg Oatmeal
Vitamin B6 0.29mg 0.024mg Oatmeal
Folate 44µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.032mg Oatmeal
Threonine 0.083mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.105mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.2mg
Lysine 0.135mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.04mg
Phenylalanine 0.13mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.151mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.057mg 0.09mg Yardlong bean (Asparagus bean) raw
Trans Fat 0.003g 0g Yardlong bean (Asparagus bean) raw
Saturated Fat 0.226g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.391g 0.036g Oatmeal
Polyunsaturated fat 0.426g 0.169g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
45%
Oatmeal
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 - 0.46g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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 ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.