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

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

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Significant differences between prunes and yardlong bean (Asparagus bean) raw

  • Prunes have more copper, potassium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and iron; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and folate.
  • Prunes cover your daily copper needs 26% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 9 times less vitamin B6 than prunes. Prunes have 0.205mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of prunes is 29.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Yardlong bean, raw.

Infographic

Prunes 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.
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 PotassiumPotassium +205%
Contains more IronIron +97.9%
Contains more CopperCopper +485.4%
Contains more ZincZinc +18.9%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +45.9%
Contains more CalciumCalcium +16.3%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~44mg

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.
Prunes
Prunes
7
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +359%
Contains more Vitamin B5Vitamin B5 +667.3%
Contains more Vitamin B6Vitamin B6 +754.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin AVitamin A +10.3%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more FolateFolate +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Copper 0.281mg 0.048mg 26%
Vitamin C 0.6mg 18.8mg 20%
Carbs 63.88g 8.35g 19%
Fructose 12.45g 16%
Folate 4µg 62µg 15%
Vitamin B6 0.205mg 0.024mg 14%
Potassium 732mg 240mg 14%
Calories 240kcal 47kcal 10%
Vitamin B3 1.882mg 0.41mg 9%
Vitamin B5 0.422mg 0.055mg 7%
Iron 0.93mg 0.47mg 6%
Vitamin B2 0.186mg 0.11mg 6%
Vitamin B1 0.051mg 0.107mg 5%
Manganese 0.299mg 0.205mg 4%
Vitamin E 0.43mg 3%
Choline 10.1mg 2%
Selenium 0.3µg 1.5µg 2%
Starch 5.11g 2%
Phosphorus 69mg 59mg 1%
Polyunsaturated fat 0.062g 0.169g 1%
Protein 2.18g 2.8g 1%
Zinc 0.44mg 0.37mg 1%
Calcium 43mg 50mg 1%
Magnesium 41mg 44mg 1%
Fats 0.38g 0.4g 0%
Net carbs 56.78g 8.35g N/A
Sugar 38.13g N/A
Sodium 2mg 4mg 0%
Vitamin A 39µg 43µg 0%
Saturated fat 0.088g 0.105g 0%
Monounsaturated fat 0.053g 0.036g 0%
Tryptophan 0.025mg 0.032mg 0%
Threonine 0.049mg 0.104mg 0%
Isoleucine 0.041mg 0.15mg 0%
Leucine 0.066mg 0.2mg 0%
Lysine 0.05mg 0.184mg 0%
Methionine 0.016mg 0.04mg 0%
Phenylalanine 0.052mg 0.154mg 0%
Valine 0.056mg 0.162mg 0%
Histidine 0.027mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +665%
Contains more OtherOther +340%
Contains more ProteinProtein +28.4%
Contains more WaterWater +184.1%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 less Sat. FatSaturated fat -16.2%
Contains more Mono. FatMonounsaturated fat +47.2%
Contains more Poly. FatPolyunsaturated fat +172.6%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.