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

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

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Important differences between pita and yardlong bean (Asparagus bean) raw

  • Pita has more copper, vitamin B1, manganese, iron, vitamin B3, and vitamin B5; however, yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate.
  • Pita's daily need coverage for sodium is 23% more.
  • Pita has 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. Pita has 0.397mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than pita.

The food varieties used in the comparison are Bread, pita, white, unenriched and Yardlong bean, raw.

Infographic

Pita 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.
Pita
Pita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 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 +72%
Contains more IronIron +197.9%
Contains more CopperCopper +250%
Contains more ZincZinc +127%
Contains more PhosphorusPhosphorus +64.4%
Contains more ManganeseManganese +134.6%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -99.3%

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.
Pita
Pita
4
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% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 B1Vitamin B1 +149.5%
Contains more Vitamin B3Vitamin B3 +422.4%
Contains more Vitamin B5Vitamin B5 +621.8%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more FolateFolate +158.3%
~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 Pita Yardlong bean (Asparagus bean) raw DV% diff.
Sodium 536mg 4mg 23%
Vitamin C 0mg 18.8mg 21%
Carbs 55.7g 8.35g 16%
Vitamin B1 0.267mg 0.107mg 13%
Protein 9.1g 2.8g 13%
Copper 0.168mg 0.048mg 13%
Iron 1.4mg 0.47mg 12%
Manganese 0.481mg 0.205mg 12%
Vitamin B3 2.142mg 0.41mg 11%
Calories 275kcal 47kcal 11%
Folate 24µg 62µg 10%
Fiber 2.2g 9%
Vitamin B5 0.397mg 0.055mg 7%
Vitamin A 0µg 43µg 5%
Phosphorus 97mg 59mg 5%
Zinc 0.84mg 0.37mg 4%
Calcium 86mg 50mg 4%
Magnesium 26mg 44mg 4%
Potassium 120mg 240mg 4%
Selenium 1.5µg 3%
Polyunsaturated fat 0.535g 0.169g 2%
Vitamin B2 0.097mg 0.11mg 1%
Fats 1.2g 0.4g 1%
Vitamin B6 0.034mg 0.024mg 1%
Net carbs 53.5g 8.35g N/A
Saturated fat 0.166g 0.105g 0%
Monounsaturated fat 0.105g 0.036g 0%
Tryptophan 0.105mg 0.032mg 0%
Threonine 0.257mg 0.104mg 0%
Isoleucine 0.349mg 0.15mg 0%
Leucine 0.634mg 0.2mg 0%
Lysine 0.219mg 0.184mg 0%
Methionine 0.16mg 0.04mg 0%
Phenylalanine 0.446mg 0.154mg 0%
Valine 0.394mg 0.162mg 0%
Histidine 0.195mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +225%
Contains more FatsFats +200%
Contains more CarbsCarbs +567.1%
Contains more OtherOther +216.7%
Contains more WaterWater +173.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 +191.7%
Contains more Poly. FatPolyunsaturated fat +216.6%
Contains less Sat. FatSaturated fat -36.7%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.