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  6. Pico de gallo vs. Yardlong bean (Asparagus bean) raw

Pico de gallo vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between pico de gallo and yardlong bean (Asparagus bean) raw?

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and iron than pico de gallo.
  • Pico de gallo's daily need coverage for sodium is 20% higher.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.

We used PACE, Pico De Gallo and Yardlong bean, raw types in this comparison.

Infographic

Pico de gallo 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% 0% 0% 0% 0% 0% 0% 61% 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 +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -99.1%

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 13% 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 +394.7%
~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 Pico de gallo Yardlong bean (Asparagus bean) raw DV% diff.
Sodium 469mg 4mg 20%
Vitamin C 3.8mg 18.8mg 17%
Folate 62µg 16%
Magnesium 44mg 10%
Vitamin B1 0.107mg 9%
Manganese 0.205mg 9%
Phosphorus 59mg 8%
Vitamin B2 0.11mg 8%
Potassium 240mg 7%
Iron 0mg 0.47mg 6%
Protein 0g 2.8g 6%
Copper 0.048mg 5%
Calcium 0mg 50mg 5%
Vitamin A 43µg 5%
Vitamin B3 0.41mg 3%
Zinc 0.37mg 3%
Selenium 1.5µg 3%
Vitamin B6 0.024mg 2%
Polyunsaturated fat 0.169g 1%
Vitamin B5 0.055mg 1%
Calories 31kcal 47kcal 1%
Fats 0g 0.4g 1%
Carbs 9.38g 8.35g 0%
Net carbs 9.38g 8.35g N/A
Sugar 6.25g N/A
Saturated fat 0g 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
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 CarbsCarbs +12.3%
Contains more OtherOther +336.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~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. 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.