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  6. Orange juice vs. Yardlong bean (Asparagus bean) raw

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

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A recap on differences between orange juice and yardlong bean (Asparagus bean) raw

  • Orange juice is higher in vitamin C, yet yardlong bean (Asparagus bean) raw is higher in vitamin A, manganese, folate, magnesium, vitamin B2, and phosphorus.
  • Orange juice covers your daily vitamin C needs 35% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of orange juice is lower.

Food varieties used in this article are Orange juice, raw and Yardlong bean, raw.

Infographic

Orange juice 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% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +20%
Contains more IronIron +135%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +247.1%
Contains more ManganeseManganese +1364.3%
Contains more SeleniumSelenium +1400%
~equal in Copper ~0.048mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +166%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +245.5%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +330%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more FolateFolate +106.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 50mg 18.8mg 35%
Folate 30µg 62µg 8%
Manganese 0.014mg 0.205mg 8%
Magnesium 11mg 44mg 8%
Vitamin B2 0.03mg 0.11mg 6%
Phosphorus 17mg 59mg 6%
Vitamin A 10µg 43µg 4%
Calcium 11mg 50mg 4%
Protein 0.7g 2.8g 4%
Zinc 0.05mg 0.37mg 3%
Vitamin B5 0.19mg 0.055mg 3%
Selenium 0.1µg 1.5µg 3%
Iron 0.2mg 0.47mg 3%
Vitamin B6 0.04mg 0.024mg 1%
Fiber 0.2g 1%
Potassium 200mg 240mg 1%
Carbs 10.4g 8.35g 1%
Choline 6.2mg 1%
Polyunsaturated fat 0.04g 0.169g 1%
Vitamin B1 0.09mg 0.107mg 1%
Calories 45kcal 47kcal 0%
Fats 0.2g 0.4g 0%
Net carbs 10.2g 8.35g N/A
Sugar 8.4g N/A
Copper 0.044mg 0.048mg 0%
Sodium 1mg 4mg 0%
Vitamin E 0.04mg 0%
Vitamin B3 0.4mg 0.41mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.024g 0.105g 0%
Monounsaturated fat 0.036g 0.036g 0%
Tryptophan 0.002mg 0.032mg 0%
Threonine 0.008mg 0.104mg 0%
Isoleucine 0.008mg 0.15mg 0%
Leucine 0.013mg 0.2mg 0%
Lysine 0.009mg 0.184mg 0%
Methionine 0.003mg 0.04mg 0%
Phenylalanine 0.009mg 0.154mg 0%
Valine 0.011mg 0.162mg 0%
Histidine 0.003mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 CarbsCarbs +24.6%
Contains more ProteinProtein +300%
Contains more FatsFats +100%
Contains more OtherOther +50%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -77.1%
Contains more Poly. FatPolyunsaturated fat +322.5%
~equal in Monounsaturated fat ~0.036g

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.