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

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

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How are omelette and yardlong bean (Asparagus bean) raw different?

  • Omelette is higher in selenium, vitamin B12, vitamin B5, vitamin B2, phosphorus, iron, and vitamin D; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for cholesterol for omelette is 104% higher.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • Omelette has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

Egg, whole, cooked, omelet and Yardlong bean, raw are the varieties used in this article.

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 IronIron +214.9%
Contains more CopperCopper +31.3%
Contains more ZincZinc +194.6%
Contains more PhosphorusPhosphorus +183.1%
Contains more SeleniumSelenium +1620%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +105.1%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +754.2%
~equal in Calcium ~50mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B5Vitamin B5 +2243.6%
Contains more Vitamin B6Vitamin B6 +495.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B3Vitamin B3 +540.6%
Contains more FolateFolate +59%

All nutrients comparison - raw data values

Nutrient Omelette Yardlong bean (Asparagus bean) raw DV% diff.
Cholesterol 313mg 0mg 104%
Choline 247.6mg 45%
Selenium 25.8µg 1.5µg 44%
Vitamin B12 0.76µg 0µg 32%
Vitamin B5 1.289mg 0.055mg 25%
Vitamin B2 0.386mg 0.11mg 21%
Vitamin C 0mg 18.8mg 21%
Polyunsaturated fat 2.712g 0.169g 17%
Fats 11.66g 0.4g 17%
Protein 10.57g 2.8g 16%
Saturated fat 3.319g 0.105g 15%
Phosphorus 167mg 59mg 15%
Vitamin A 172µg 43µg 14%
Iron 1.48mg 0.47mg 13%
Monounsaturated fat 4.843g 0.036g 12%
Vitamin D 1.7µg 0µg 9%
Vitamin E 1.29mg 9%
Vitamin B6 0.143mg 0.024mg 9%
Vitamin D 69IU 0IU 9%
Manganese 0.024mg 0.205mg 8%
Magnesium 11mg 44mg 8%
Sodium 155mg 4mg 7%
Zinc 1.09mg 0.37mg 7%
Vitamin B1 0.034mg 0.107mg 6%
Folate 39µg 62µg 6%
Calories 154kcal 47kcal 5%
Vitamin K 4.5µg 4%
Potassium 117mg 240mg 4%
Carbs 0.64g 8.35g 3%
Vitamin B3 0.064mg 0.41mg 2%
Copper 0.063mg 0.048mg 2%
Net carbs 0.64g 8.35g N/A
Calcium 48mg 50mg 0%
Sugar 0.31g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0.032mg 0%
Threonine 0.467mg 0.104mg 0%
Isoleucine 0.565mg 0.15mg 0%
Leucine 0.913mg 0.2mg 0%
Lysine 0.767mg 0.184mg 0%
Methionine 0.319mg 0.04mg 0%
Phenylalanine 0.572mg 0.154mg 0%
Valine 0.722mg 0.162mg 0%
Histidine 0.26mg 0.09mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 ProteinProtein +277.5%
Contains more FatsFats +2815%
Contains more OtherOther +66.7%
Contains more CarbsCarbs +1204.7%
Contains more WaterWater +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +13352.8%
Contains more Poly. FatPolyunsaturated fat +1504.7%
Contains less Sat. FatSaturated fat -96.8%

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.