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  6. Oat vs. Yardlong bean (Asparagus bean)

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

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How are Oat and Yardlong bean (Asparagus bean) different?

  • Oat is richer in Manganese, Phosphorus, Copper, Vitamin B1, Iron, Zinc, Magnesium, Vitamin B5, and Vitamin B6, while Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Oat covers your daily need of Manganese 205% more than Yardlong bean (Asparagus bean).
  • Oat contains 26 times more Vitamin B5 than Yardlong bean (Asparagus bean). Oat contains 1.349mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.051mg.

Oats and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Oat vs Yardlong bean (Asparagus bean) 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.
Oat
Oat
9
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +22.7%
Contains more Iron +381.6%
Contains more Magnesium +321.4%
Contains more Phosphorus +817.5%
Contains more Potassium +47.9%
Contains less Sodium -50%
Contains more Zinc +1002.8%
Contains more Copper +1231.9%
Contains more Manganese +2345.8%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +22.7%
Contains more Iron +381.6%
Contains more Magnesium +321.4%
Contains more Phosphorus +817.5%
Contains more Potassium +47.9%
Contains less Sodium -50%
Contains more Zinc +1002.8%
Contains more Copper +1231.9%
Contains more Manganese +2345.8%

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.
Oat
Oat
6
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +797.6%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +2545.1%
Contains more Vitamin B6 +395.8%
Contains more Folate +24.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +797.6%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +2545.1%
Contains more Vitamin B6 +395.8%
Contains more Folate +24.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +567.6%
Contains more Fats +6800%
Contains more Carbs +621.9%
Contains more Other +138.9%
Contains more Water +964.1%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +567.6%
Contains more Fats +6800%
Contains more Carbs +621.9%
Contains more Other +138.9%
Contains more Water +964.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +24100%
Contains more Polyunsaturated fat +5935.7%
Contains less Saturated Fat -97.9%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +24100%
Contains more Polyunsaturated fat +5935.7%
Contains less Saturated Fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Yardlong bean (Asparagus bean)
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Yardlong bean (Asparagus bean) Opinion
Net carbs 55.67g 9.18g Oat
Protein 16.89g 2.53g Oat
Fats 6.9g 0.1g Oat
Carbs 66.27g 9.18g Oat
Calories 389kcal 47kcal Oat
Fiber 10.6g Oat
Calcium 54mg 44mg Oat
Iron 4.72mg 0.98mg Oat
Magnesium 177mg 42mg Oat
Phosphorus 523mg 57mg Oat
Potassium 429mg 290mg Oat
Sodium 2mg 4mg Oat
Zinc 3.97mg 0.36mg Oat
Copper 0.626mg 0.047mg Oat
Manganese 4.916mg 0.201mg Oat
Selenium 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.763mg 0.085mg Oat
Vitamin B2 0.139mg 0.099mg Oat
Vitamin B3 0.961mg 0.63mg Oat
Vitamin B5 1.349mg 0.051mg Oat
Vitamin B6 0.119mg 0.024mg Oat
Folate 56µg 45µg Oat
Tryptophan 0.234mg 0.029mg Oat
Threonine 0.575mg 0.094mg Oat
Isoleucine 0.694mg 0.135mg Oat
Leucine 1.284mg 0.18mg Oat
Lysine 0.701mg 0.166mg Oat
Methionine 0.312mg 0.036mg Oat
Phenylalanine 0.895mg 0.139mg Oat
Valine 0.937mg 0.146mg Oat
Histidine 0.405mg 0.082mg Oat
Saturated Fat 1.217g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 2.178g 0.009g Oat
Polyunsaturated fat 2.535g 0.042g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
154%
Oat
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.191g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.