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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 B2, and selenium; however, yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, 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
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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" 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 CalciumCalcium +60%
Contains more IronIron +1168.1%
Contains more CopperCopper +37.5%
Contains more ZincZinc +67.6%
Contains more PhosphorusPhosphorus +30.5%
Contains more ManganeseManganese +172.2%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +293.4%
Contains less SodiumSodium -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.
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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +202.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +143%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +637.8%
Contains more Vitamin B5Vitamin B5 +476.4%
Contains more Vitamin B6Vitamin B6 +1108.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +40.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Yardlong bean (Asparagus bean) raw DV% diff.
Iron 5.96mg 0.47mg 69%
Vitamin C 0mg 18.8mg 21%
Vitamin B6 0.29mg 0.024mg 20%
Vitamin B3 3.025mg 0.41mg 16%
Manganese 0.558mg 0.205mg 15%
Vitamin B1 0.26mg 0.107mg 13%
Vitamin A 130µg 43µg 10%
Vitamin B2 0.215mg 0.11mg 8%
Fiber 1.7g 7%
Selenium 5µg 1.5µg 6%
Potassium 61mg 240mg 5%
Vitamin B5 0.317mg 0.055mg 5%
Folate 44µg 62µg 5%
Magnesium 26mg 44mg 4%
Starch 10.37g 4%
Phosphorus 77mg 59mg 3%
Calcium 80mg 50mg 3%
Sodium 49mg 4mg 2%
Zinc 0.62mg 0.37mg 2%
Polyunsaturated fat 0.426g 0.169g 2%
Copper 0.066mg 0.048mg 2%
Monounsaturated fat 0.391g 0.036g 1%
Choline 4.7mg 1%
Saturated fat 0.226g 0.105g 1%
Calories 68kcal 47kcal 1%
Protein 2.37g 2.8g 1%
Carbs 11.67g 8.35g 1%
Fats 1.36g 0.4g 1%
Net carbs 9.97g 8.35g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.032mg 0%
Threonine 0.083mg 0.104mg 0%
Isoleucine 0.105mg 0.15mg 0%
Leucine 0.2mg 0.2mg 0%
Lysine 0.135mg 0.184mg 0%
Methionine 0.04mg 0.04mg 0%
Phenylalanine 0.13mg 0.154mg 0%
Valine 0.151mg 0.162mg 0%
Histidine 0.057mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 FatsFats +240%
Contains more CarbsCarbs +39.8%
Contains more ProteinProtein +18.1%
~equal in Water ~87.85g
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +986.1%
Contains more Poly. FatPolyunsaturated fat +152.1%
Contains less Sat. FatSaturated fat -53.5%

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.