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  6. Peruvian groundcherry vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between Peruvian groundcherry and yardlong bean (Asparagus bean) raw?

  • Peruvian groundcherry is higher in vitamin B3 and iron; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin B2.
  • Peruvian groundcherry's daily need coverage for vitamin B3 is 15% more.
  • Yardlong bean (Asparagus bean) raw contains 2 times less iron than Peruvian groundcherry. Peruvian groundcherry contains 1mg of iron, while yardlong bean (Asparagus bean) raw contains 0.47mg.
  • Peruvian groundcherry has a lower glycemic index (35) than yardlong bean (Asparagus bean) raw (86).

We used Groundcherries, (cape-gooseberries or poha), raw and Yardlong bean, raw types in this article.

Infographic

Peruvian groundcherry 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 0% 2.7% 0% 38% 0% 0% 17% 0% 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 IronIron +112.8%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +455.6%
Contains more PhosphorusPhosphorus +47.5%

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 37% 12% 0% 0% 28% 9.2% 53% 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 B3Vitamin B3 +582.9%
Contains more Vitamin CVitamin C +70.9%
Contains more Vitamin AVitamin A +19.4%
Contains more Vitamin B2Vitamin B2 +175%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Yardlong bean (Asparagus bean) raw DV% diff.
Folate 62µg 16%
Vitamin B3 2.8mg 0.41mg 15%
Magnesium 44mg 10%
Manganese 0.205mg 9%
Vitamin C 11mg 18.8mg 9%
Potassium 240mg 7%
Iron 1mg 0.47mg 7%
Vitamin B2 0.04mg 0.11mg 5%
Copper 0.048mg 5%
Calcium 9mg 50mg 4%
Selenium 1.5µg 3%
Zinc 0.37mg 3%
Phosphorus 40mg 59mg 3%
Protein 1.9g 2.8g 2%
Vitamin B6 0.024mg 2%
Vitamin A 36µg 43µg 1%
Polyunsaturated fat 0.169g 1%
Carbs 11.2g 8.35g 1%
Vitamin B5 0.055mg 1%
Calories 53kcal 47kcal 0%
Fats 0.7g 0.4g 0%
Net carbs 11.2g 8.35g N/A
Sodium 4mg 0%
Vitamin B1 0.11mg 0.107mg 0%
Saturated fat 0.105g 0%
Monounsaturated fat 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% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 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 +34.1%
Contains more OtherOther +33.3%
Contains more ProteinProtein +47.4%
~equal in Water ~87.85g

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. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/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.