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

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

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

  • Penne is higher in phosphorus, zinc, and monounsaturated fat, yet yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin C needs 21% more than penne.
  • Penne contains 62 times more sodium than yardlong bean (Asparagus bean) raw. While penne contains 248mg of sodium, yardlong bean (Asparagus bean) raw contains only 4mg.
  • The glycemic index of penne is lower.

Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Yardlong bean, raw.

Infographic

Penne 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.
Penne
Penne
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
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 +78%
Contains more IronIron +70.2%
Contains more ZincZinc +197.3%
Contains more PhosphorusPhosphorus +100%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +96.7%
Contains less SodiumSodium -98.4%

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.
Penne
Penne
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Penne Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0mg 18.8mg 21%
Folate 62µg 16%
Sodium 248mg 4mg 11%
Fiber 2.7g 11%
Saturated fat 2.3g 0.105g 10%
Manganese 0.205mg 9%
Vitamin B1 0.107mg 9%
Phosphorus 118mg 59mg 8%
Vitamin B2 0.11mg 8%
Zinc 1.1mg 0.37mg 7%
Protein 5.7g 2.8g 6%
Fats 4g 0.4g 6%
Copper 0.048mg 5%
Vitamin A 43µg 5%
Iron 0.8mg 0.47mg 4%
Calcium 89mg 50mg 4%
Cholesterol 12mg 0mg 4%
Calories 126kcal 47kcal 4%
Vitamin B3 0.41mg 3%
Selenium 1.5µg 3%
Magnesium 30mg 44mg 3%
Carbs 16.8g 8.35g 3%
Potassium 122mg 240mg 3%
Polyunsaturated fat 0.4g 0.169g 2%
Monounsaturated fat 1g 0.036g 2%
Vitamin B6 0.024mg 2%
Vitamin B5 0.055mg 1%
Net carbs 14.1g 8.35g N/A
Sugar 1.9g N/A
Trans fat 0.2g 0g N/A
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
Penne
Penne
4
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 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 +103.6%
Contains more FatsFats +900%
Contains more CarbsCarbs +101.2%
Contains more OtherOther +83.3%
Contains more WaterWater +21.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 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 +2677.8%
Contains more Poly. FatPolyunsaturated fat +136.7%
Contains less Sat. FatSaturated fat -95.4%

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. 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.