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  6. Peanut butter vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between peanut butter and yardlong bean (Asparagus bean) raw?

  • Peanut butter is higher in vitamin B3, manganese, copper, phosphorus, vitamin B6, magnesium, vitamin B5, and zinc; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Peanut butter's daily need coverage for vitamin B3 is 79% more.
  • Yardlong bean (Asparagus bean) raw contains 98 times less saturated fat than peanut butter. Peanut butter contains 10.325g of saturated fat, while yardlong bean (Asparagus bean) raw contains 0.105g.
  • Peanut butter has a lower glycemic index (14) than yardlong bean (Asparagus bean) raw (86).

We used Peanut butter, smooth style, without salt and Yardlong bean, raw types in this article.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +281.8%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +270.2%
Contains more CopperCopper +779.2%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +467.8%
Contains more ManganeseManganese +712.2%
Contains more SeleniumSelenium +173.3%
Contains less SodiumSodium -76.5%
~equal in Calcium ~50mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +40.2%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +3098%
Contains more Vitamin B5Vitamin B5 +1967.3%
Contains more Vitamin B6Vitamin B6 +1737.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 12.535g 0.169g 82%
Vitamin B3 13.112mg 0.41mg 79%
Fats 51.36g 0.4g 78%
Monounsaturated fat 25.941g 0.036g 65%
Manganese 1.665mg 0.205mg 63%
Vitamin E 9.1mg 61%
Saturated fat 10.325g 0.105g 46%
Copper 0.422mg 0.048mg 42%
Phosphorus 335mg 59mg 39%
Protein 22.21g 2.8g 39%
Vitamin B6 0.441mg 0.024mg 32%
Magnesium 168mg 44mg 30%
Calories 598kcal 47kcal 28%
Vitamin B5 1.137mg 0.055mg 22%
Vitamin C 0mg 18.8mg 21%
Fiber 5g 20%
Zinc 2.51mg 0.37mg 19%
Iron 1.74mg 0.47mg 16%
Choline 63mg 11%
Potassium 558mg 240mg 9%
Vitamin B2 0.192mg 0.11mg 6%
Folate 87µg 62µg 6%
Vitamin A 0µg 43µg 5%
Selenium 4.1µg 1.5µg 5%
Carbs 22.31g 8.35g 5%
Vitamin B1 0.15mg 0.107mg 4%
Starch 3.56g 1%
Sodium 17mg 4mg 1%
Net carbs 17.31g 8.35g N/A
Calcium 49mg 50mg 0%
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.032mg 0%
Threonine 0.525mg 0.104mg 0%
Isoleucine 0.616mg 0.15mg 0%
Leucine 1.546mg 0.2mg 0%
Lysine 0.681mg 0.184mg 0%
Methionine 0.265mg 0.04mg 0%
Phenylalanine 1.202mg 0.154mg 0%
Valine 0.782mg 0.162mg 0%
Histidine 0.557mg 0.09mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +693.2%
Contains more FatsFats +12740%
Contains more CarbsCarbs +167.2%
Contains more OtherOther +381.7%
Contains more WaterWater +7042.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +71958.3%
Contains more Poly. FatPolyunsaturated fat +7317.2%
Contains less Sat. FatSaturated fat -99%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.