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

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

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Important differences between olive and yardlong bean (Asparagus bean) raw

  • Olive has more iron and copper; however, yardlong bean (Asparagus bean) raw has more vitamin C, folate, magnesium, vitamin A, vitamin B1, vitamin B2, and manganese.
  • Olive's daily need coverage for iron is 35% more.
  • Olive has 184 times more sodium than yardlong bean (Asparagus bean) raw. Olive has 735mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Yardlong bean, raw.

Infographic

Olive 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.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +76%
Contains more IronIron +602.1%
Contains more CopperCopper +422.9%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +2900%
Contains more ZincZinc +68.2%
Contains more PhosphorusPhosphorus +1866.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +925%
Contains more SeleniumSelenium +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
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1988.9%
Contains more Vitamin AVitamin A +115%
Contains more Vitamin B1Vitamin B1 +3466.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1008.1%
Contains more Vitamin B5Vitamin B5 +266.7%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Yardlong bean (Asparagus bean) raw DV% diff.
Iron 3.3mg 0.47mg 35%
Sodium 735mg 4mg 32%
Copper 0.251mg 0.048mg 23%
Vitamin C 0.9mg 18.8mg 20%
Monounsaturated fat 7.888g 0.036g 20%
Fats 10.68g 0.4g 16%
Folate 0µg 62µg 16%
Fiber 3.2g 13%
Vitamin E 1.65mg 11%
Magnesium 4mg 44mg 10%
Vitamin B1 0.003mg 0.107mg 9%
Manganese 0.02mg 0.205mg 8%
Phosphorus 3mg 59mg 8%
Vitamin B2 0mg 0.11mg 8%
Potassium 8mg 240mg 7%
Saturated fat 1.415g 0.105g 6%
Polyunsaturated fat 0.911g 0.169g 5%
Protein 0.84g 2.8g 4%
Calcium 88mg 50mg 4%
Calories 115kcal 47kcal 3%
Vitamin A 20µg 43µg 3%
Vitamin B3 0.037mg 0.41mg 2%
Choline 10.3mg 2%
Selenium 0.9µg 1.5µg 1%
Vitamin B5 0.015mg 0.055mg 1%
Vitamin B6 0.009mg 0.024mg 1%
Vitamin K 1.4µg 1%
Zinc 0.22mg 0.37mg 1%
Carbs 6.26g 8.35g 1%
Net carbs 3.06g 8.35g N/A
Tryptophan 0.032mg 0%
Threonine 0.026mg 0.104mg 0%
Isoleucine 0.031mg 0.15mg 0%
Leucine 0.05mg 0.2mg 0%
Lysine 0.032mg 0.184mg 0%
Methionine 0.012mg 0.04mg 0%
Phenylalanine 0.029mg 0.154mg 0%
Valine 0.038mg 0.162mg 0%
Histidine 0.023mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +2570%
Contains more OtherOther +271.7%
Contains more ProteinProtein +233.3%
Contains more CarbsCarbs +33.4%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +21811.1%
Contains more Poly. FatPolyunsaturated fat +439.1%
Contains less Sat. FatSaturated fat -92.6%

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) 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.