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

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

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

  • Papadum is higher in copper, iron, manganese, magnesium, phosphorus, folate, zinc, and potassium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for copper for papadum is 106% higher.
  • Papadum contains 436 times more sodium than yardlong bean (Asparagus bean) raw. While papadum contains 1745mg of sodium, yardlong bean (Asparagus bean) raw contains only 4mg.
  • Papadum has a lower glycemic index (46) than yardlong bean (Asparagus bean) raw (86).

Papad and Yardlong bean, raw are the varieties used in this article.

Infographic

Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
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 MagnesiumMagnesium +515.9%
Contains more CalciumCalcium +186%
Contains more PotassiumPotassium +316.7%
Contains more IronIron +1559.6%
Contains more CopperCopper +1979.2%
Contains more ZincZinc +818.9%
Contains more PhosphorusPhosphorus +552.5%
Contains more ManganeseManganese +662%
Contains more SeleniumSelenium +453.3%
Contains less SodiumSodium -99.8%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
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 +158.9%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B3Vitamin B3 +259%
Contains more Vitamin B5Vitamin B5 +1567.3%
Contains more Vitamin B6Vitamin B6 +1087.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +253.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +230.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.998mg 0.048mg 106%
Iron 7.8mg 0.47mg 92%
Sodium 1745mg 4mg 76%
Fiber 18.6g 74%
Manganese 1.562mg 0.205mg 59%
Magnesium 271mg 44mg 54%
Phosphorus 385mg 59mg 47%
Protein 25.56g 2.8g 46%
Folate 219µg 62µg 39%
Zinc 3.4mg 0.37mg 28%
Potassium 1000mg 240mg 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B6 0.285mg 0.024mg 20%
Carbs 59.87g 8.35g 17%
Vitamin B5 0.917mg 0.055mg 17%
Calories 371kcal 47kcal 16%
Vitamin B1 0.277mg 0.107mg 14%
Selenium 8.3µg 1.5µg 12%
Vitamin B2 0.258mg 0.11mg 11%
Calcium 143mg 50mg 9%
Vitamin B3 1.472mg 0.41mg 7%
Polyunsaturated fat 1.148g 0.169g 7%
Saturated fat 1.084g 0.105g 4%
Fats 3.25g 0.4g 4%
Vitamin A 13µg 43µg 3%
Cholesterol 4mg 0mg 1%
Monounsaturated fat 0.532g 0.036g 1%
Net carbs 41.27g 8.35g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.032mg 0%
Threonine 0.886mg 0.104mg 0%
Isoleucine 1.303mg 0.15mg 0%
Leucine 2.115mg 0.2mg 0%
Lysine 1.695mg 0.184mg 0%
Methionine 0.372mg 0.04mg 0%
Phenylalanine 1.491mg 0.154mg 0%
Valine 1.434mg 0.162mg 0%
Histidine 0.715mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 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 +812.9%
Contains more FatsFats +712.5%
Contains more CarbsCarbs +617%
Contains more OtherOther +1205%
Contains more WaterWater +2417.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 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 +1377.8%
Contains more Poly. FatPolyunsaturated fat +579.3%
Contains less Sat. FatSaturated fat -90.3%

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.