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

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

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

  • Ostrich is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, iron, phosphorus, and vitamin B5, yet yardlong bean (Asparagus bean) raw is higher in vitamin C.
  • Ostrich covers your daily vitamin B12 needs 260% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of ostrich is lower.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Yardlong bean, raw.

Infographic

Ostrich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
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 PotassiumPotassium +50.8%
Contains more IronIron +493.6%
Contains more CopperCopper +216.7%
Contains more ZincZinc +1210.8%
Contains more PhosphorusPhosphorus +325.4%
Contains more SeleniumSelenium +2400%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +978.9%

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% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
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 B1Vitamin B1 +116.8%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin B3Vitamin B3 +1642.2%
Contains more Vitamin B5Vitamin B5 +2296.4%
Contains more Vitamin B6Vitamin B6 +2170.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +313.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ostrich Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 1.5µg 65%
Protein 28.49g 2.8g 51%
Vitamin B3 7.143mg 0.41mg 42%
Zinc 4.85mg 0.37mg 41%
Vitamin B6 0.545mg 0.024mg 40%
Iron 2.79mg 0.47mg 29%
Cholesterol 85mg 0mg 28%
Phosphorus 251mg 59mg 27%
Vitamin B5 1.318mg 0.055mg 25%
Vitamin C 0mg 18.8mg 21%
Vitamin B2 0.292mg 0.11mg 14%
Folate 15µg 62µg 12%
Copper 0.152mg 0.048mg 12%
Vitamin B1 0.232mg 0.107mg 10%
Manganese 0.019mg 0.205mg 8%
Calories 145kcal 47kcal 5%
Vitamin A 0µg 43µg 5%
Magnesium 25mg 44mg 5%
Potassium 362mg 240mg 4%
Calcium 6mg 50mg 4%
Saturated fat 1g 0.105g 4%
Sodium 80mg 4mg 3%
Carbs 0g 8.35g 3%
Fats 2.57g 0.4g 3%
Vitamin E 0.23mg 2%
Polyunsaturated fat 0.44g 0.169g 2%
Monounsaturated fat 0.97g 0.036g 2%
Net carbs 0g 8.35g N/A
Tryptophan 0.254mg 0.032mg 0%
Threonine 1.25mg 0.104mg 0%
Isoleucine 1.354mg 0.15mg 0%
Leucine 2.315mg 0.2mg 0%
Lysine 2.516mg 0.184mg 0%
Methionine 0.796mg 0.04mg 0%
Phenylalanine 1.176mg 0.154mg 0%
Valine 1.407mg 0.162mg 0%
Histidine 0.716mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 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 +917.5%
Contains more FatsFats +542.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.2%
Contains more OtherOther +39.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 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 +2594.4%
Contains more Poly. FatPolyunsaturated fat +160.4%
Contains less Sat. FatSaturated fat -89.5%

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.