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
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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.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
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
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
15%
Minerals Daily Need Coverage Score
20%
17%
Comparison summary
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 2.195g)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 43)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.