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

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

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

  • Oranges are higher in vitamin C; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, magnesium, folate, manganese, phosphorus, and vitamin B2.
  • Daily need coverage for vitamin C for oranges is 38% higher.
  • Oranges have a lower glycemic index (45) than yardlong bean (Asparagus bean) raw (86).

Oranges, raw, all commercial varieties and Yardlong bean, raw are the varieties used in this article.

Infographic

Orange vs Yardlong bean (Asparagus bean) raw 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 -100%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +370%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +720%
Contains more SeleniumSelenium +200%
~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.
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 CVitamin C +183%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +354.5%
Contains more Vitamin B6Vitamin B6 +150%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +290.9%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more FolateFolate +106.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 53.2mg 18.8mg 38%
Fiber 2.4g 10%
Manganese 0.025mg 0.205mg 8%
Folate 30µg 62µg 8%
Magnesium 10mg 44mg 8%
Phosphorus 14mg 59mg 6%
Iron 0.1mg 0.47mg 5%
Vitamin B2 0.04mg 0.11mg 5%
Vitamin A 11µg 43µg 4%
Vitamin B5 0.25mg 0.055mg 4%
Protein 0.94g 2.8g 4%
Vitamin B6 0.06mg 0.024mg 3%
Zinc 0.07mg 0.37mg 3%
Potassium 181mg 240mg 2%
Choline 8.4mg 2%
Vitamin B1 0.087mg 0.107mg 2%
Selenium 0.5µg 1.5µg 2%
Calcium 40mg 50mg 1%
Carbs 11.75g 8.35g 1%
Vitamin B3 0.282mg 0.41mg 1%
Vitamin E 0.18mg 1%
Polyunsaturated fat 0.025g 0.169g 1%
Calories 47kcal 47kcal 0%
Fats 0.12g 0.4g 0%
Net carbs 9.35g 8.35g N/A
Sugar 9.35g N/A
Copper 0.045mg 0.048mg 0%
Sodium 0mg 4mg 0%
Saturated fat 0.015g 0.105g 0%
Monounsaturated fat 0.023g 0.036g 0%
Tryptophan 0.009mg 0.032mg 0%
Threonine 0.015mg 0.104mg 0%
Isoleucine 0.025mg 0.15mg 0%
Leucine 0.023mg 0.2mg 0%
Lysine 0.047mg 0.184mg 0%
Methionine 0.02mg 0.04mg 0%
Phenylalanine 0.031mg 0.154mg 0%
Valine 0.04mg 0.162mg 0%
Histidine 0.018mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +40.7%
Contains more ProteinProtein +197.9%
Contains more FatsFats +233.3%
Contains more OtherOther +36.4%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -85.7%
Contains more Mono. FatMonounsaturated fat +56.5%
Contains more Poly. FatPolyunsaturated fat +576%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.