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

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

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

  • Pancake has more selenium, calcium, iron, phosphorus, and vitamin B2; however, yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • Pancake's daily need coverage for selenium is 24% more.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than pancake.

The food varieties used in the comparison are Pancakes, plain, prepared from recipe and Yardlong bean, raw.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +338%
Contains more IronIron +283%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +169.5%
Contains more SeleniumSelenium +893.3%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +81.8%
Contains less SodiumSodium -99.1%
~equal in Copper ~0.048mg
~equal in Manganese ~0.205mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 AVitamin A +25.6%
Contains more Vitamin B1Vitamin B1 +87.9%
Contains more Vitamin B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +282.2%
Contains more Vitamin B5Vitamin B5 +636.4%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6166.7%
Contains more FolateFolate +63.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pancake Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 4.447g 0.169g 29%
Selenium 14.9µg 1.5µg 24%
Vitamin C 0.3mg 18.8mg 21%
Cholesterol 59mg 0mg 20%
Sodium 439mg 4mg 19%
Calcium 219mg 50mg 17%
Iron 1.8mg 0.47mg 17%
Phosphorus 159mg 59mg 14%
Fats 9.7g 0.4g 14%
Vitamin B2 0.281mg 0.11mg 13%
Saturated fat 2.122g 0.105g 9%
Vitamin B12 0.22µg 0µg 9%
Calories 227kcal 47kcal 9%
Vitamin B1 0.201mg 0.107mg 8%
Carbs 28.3g 8.35g 7%
Magnesium 16mg 44mg 7%
Protein 6.4g 2.8g 7%
Vitamin B3 1.567mg 0.41mg 7%
Vitamin B5 0.405mg 0.055mg 7%
Monounsaturated fat 2.474g 0.036g 6%
Folate 38µg 62µg 6%
Potassium 132mg 240mg 3%
Zinc 0.56mg 0.37mg 2%
Vitamin B6 0.046mg 0.024mg 2%
Vitamin A 54µg 43µg 1%
Net carbs 28.3g 8.35g N/A
Copper 0.049mg 0.048mg 0%
Manganese 0.2mg 0.205mg 0%
Tryptophan 0.08mg 0.032mg 0%
Threonine 0.237mg 0.104mg 0%
Isoleucine 0.297mg 0.15mg 0%
Leucine 0.513mg 0.2mg 0%
Lysine 0.321mg 0.184mg 0%
Methionine 0.147mg 0.04mg 0%
Phenylalanine 0.319mg 0.154mg 0%
Valine 0.335mg 0.162mg 0%
Histidine 0.152mg 0.09mg 0%
Omega-3 - DHA 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +128.6%
Contains more FatsFats +2325%
Contains more CarbsCarbs +238.9%
Contains more OtherOther +350%
Contains more WaterWater +66.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +6772.2%
Contains more Poly. FatPolyunsaturated fat +2531.4%
Contains less Sat. FatSaturated fat -95.1%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.