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  6. Olive vs. Yardlong bean (Asparagus bean)

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

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Summary of differences between Olive and Yardlong bean (Asparagus bean)

  • Olive has more Iron, and Copper, while Yardlong bean (Asparagus bean) has more Vitamin C, Folate, Magnesium, Potassium, Manganese, Phosphorus, and Vitamin B2.
  • Olive covers your daily need of Sodium 32% more than Yardlong bean (Asparagus bean).
  • Olive contains 5 times more Copper than Yardlong bean (Asparagus bean). While Olive contains 0.251mg of Copper, Yardlong bean (Asparagus bean) contains only 0.047mg.
  • The amount of Sodium in Yardlong bean (Asparagus bean) is lower.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Olive 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.
Olive
Olive
3
:
7
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +100%
Contains more Iron +236.7%
Contains more Copper +434%
Contains more Magnesium +950%
Contains more Phosphorus +1800%
Contains more Potassium +3525%
Contains less Sodium -99.5%
Contains more Zinc +63.6%
Contains more Manganese +905%
Contains more Selenium +66.7%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
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 +100%
Contains more Iron +236.7%
Contains more Copper +434%
Contains more Magnesium +950%
Contains more Phosphorus +1800%
Contains more Potassium +3525%
Contains less Sodium -99.5%
Contains more Zinc +63.6%
Contains more Manganese +905%
Contains more Selenium +66.7%

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.
Olive
Olive
2
:
8
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +11.7%
Contains more Vitamin C +1700%
Contains more Vitamin B1 +2733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1602.7%
Contains more Vitamin B5 +240%
Contains more Vitamin B6 +166.7%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 A +11.7%
Contains more Vitamin C +1700%
Contains more Vitamin B1 +2733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1602.7%
Contains more Vitamin B5 +240%
Contains more Vitamin B6 +166.7%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +10580%
Contains more Other +209.7%
Contains more Protein +201.2%
Contains more Carbs +46.6%
Equal in Water - 87.47
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +10580%
Contains more Other +209.7%
Contains more Protein +201.2%
Contains more Carbs +46.6%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +87544.4%
Contains more Polyunsaturated fat +2069%
Contains less Saturated Fat -98.2%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 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 +87544.4%
Contains more Polyunsaturated fat +2069%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Yardlong bean (Asparagus bean) Opinion
Net carbs 3.06g 9.18g Yardlong bean (Asparagus bean)
Protein 0.84g 2.53g Yardlong bean (Asparagus bean)
Fats 10.68g 0.1g Olive
Carbs 6.26g 9.18g Yardlong bean (Asparagus bean)
Calories 115kcal 47kcal Olive
Fiber 3.2g Olive
Calcium 88mg 44mg Olive
Iron 3.3mg 0.98mg Olive
Magnesium 4mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 3mg 57mg Yardlong bean (Asparagus bean)
Potassium 8mg 290mg Yardlong bean (Asparagus bean)
Sodium 735mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.22mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.251mg 0.047mg Olive
Manganese 0.02mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.9µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 403IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 20µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 1.65mg Olive
Vitamin C 0.9mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.003mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.037mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.015mg 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.009mg 0.024mg Yardlong bean (Asparagus bean)
Folate 0µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 1.4µg Olive
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.026mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.031mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.05mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.032mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.012mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.029mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.038mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.023mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 1.415g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 7.888g 0.009g Olive
Polyunsaturated fat 0.911g 0.042g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
35%
Olive
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 731mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.389g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $3.5)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.