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  6. Passion fruit vs. Yardlong bean (Asparagus bean) raw

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

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Significant differences between passion fruit and yardlong bean (Asparagus bean) raw

  • Passion fruit has more iron, vitamin C, vitamin A, vitamin B3, and vitamin B6; however, yardlong bean (Asparagus bean) raw is richer in folate and vitamin B1.
  • Passion fruit covers your daily iron needs 14% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 4 times less vitamin B6 than passion fruit. Passion fruit has 0.1mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of passion fruit is 16.

Specific food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Yardlong bean, raw.

Infographic

Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
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 +45%
Contains more IronIron +240.4%
Contains more CopperCopper +79.2%
Contains more PhosphorusPhosphorus +15.3%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +316.7%
Contains more ZincZinc +270%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +150%

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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 +59.6%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +265.9%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more FolateFolate +342.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 10.4g 42%
Iron 1.6mg 0.47mg 14%
Folate 14µg 62µg 12%
Vitamin C 30mg 18.8mg 12%
Vitamin B1 0mg 0.107mg 9%
Manganese 0.205mg 9%
Vitamin B3 1.5mg 0.41mg 7%
Vitamin B6 0.1mg 0.024mg 6%
Carbs 23.38g 8.35g 5%
Copper 0.086mg 0.048mg 4%
Magnesium 29mg 44mg 4%
Calcium 12mg 50mg 4%
Calories 97kcal 47kcal 3%
Potassium 348mg 240mg 3%
Zinc 0.1mg 0.37mg 2%
Vitamin A 64µg 43µg 2%
Polyunsaturated fat 0.411g 0.169g 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B2 0.13mg 0.11mg 2%
Vitamin K 0.7µg 1%
Sodium 28mg 4mg 1%
Choline 7.6mg 1%
Protein 2.2g 2.8g 1%
Vitamin B5 0.055mg 1%
Phosphorus 68mg 59mg 1%
Fats 0.7g 0.4g 0%
Net carbs 12.98g 8.35g N/A
Sugar 11.2g N/A
Vitamin E 0.02mg 0%
Saturated fat 0.059g 0.105g 0%
Monounsaturated fat 0.086g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 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 FatsFats +75%
Contains more CarbsCarbs +180%
Contains more OtherOther +31.7%
Contains more ProteinProtein +27.3%
Contains more WaterWater +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 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 -43.8%
Contains more Mono. FatMonounsaturated fat +138.9%
Contains more Poly. FatPolyunsaturated fat +143.2%

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.