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

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

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A recap on differences between pomegranate and yardlong bean (Asparagus bean) raw

  • Pomegranate is higher in copper and vitamin B5, yet yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, magnesium, and folate.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin A needs 17% more than pomegranate.
  • Pomegranate contains 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While pomegranate contains 0.377mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.

Food varieties used in this article are Pomegranates, raw and Yardlong bean, raw.

Infographic

Pomegranate vs Yardlong bean (Asparagus 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 CopperCopper +229.2%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +400%
Contains more IronIron +56.7%
Contains more PhosphorusPhosphorus +63.9%
Contains more ManganeseManganese +72.3%
Contains more SeleniumSelenium +200%
~equal in Potassium ~240mg
~equal in Zinc ~0.37mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 B5Vitamin B5 +585.5%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +84.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +59.7%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more FolateFolate +63.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 4g 16%
Vitamin K 16.4µg 14%
Copper 0.158mg 0.048mg 12%
Vitamin C 10.2mg 18.8mg 10%
Magnesium 12mg 44mg 8%
Vitamin B5 0.377mg 0.055mg 6%
Folate 38µg 62µg 6%
Vitamin A 0µg 43µg 5%
Vitamin B2 0.053mg 0.11mg 4%
Vitamin E 0.6mg 4%
Manganese 0.119mg 0.205mg 4%
Vitamin B6 0.075mg 0.024mg 4%
Calcium 10mg 50mg 4%
Phosphorus 36mg 59mg 3%
Carbs 18.7g 8.35g 3%
Vitamin B1 0.067mg 0.107mg 3%
Protein 1.67g 2.8g 2%
Selenium 0.5µg 1.5µg 2%
Calories 83kcal 47kcal 2%
Iron 0.3mg 0.47mg 2%
Polyunsaturated fat 0.079g 0.169g 1%
Vitamin B3 0.293mg 0.41mg 1%
Fats 1.17g 0.4g 1%
Choline 7.6mg 1%
Net carbs 14.7g 8.35g N/A
Potassium 236mg 240mg 0%
Sugar 13.67g N/A
Zinc 0.35mg 0.37mg 0%
Sodium 3mg 4mg 0%
Saturated fat 0.12g 0.105g 0%
Monounsaturated fat 0.093g 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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +192.5%
Contains more CarbsCarbs +124%
Contains more ProteinProtein +67.7%
Contains more WaterWater +12.7%
Contains more OtherOther +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 +158.3%
Contains less Sat. FatSaturated fat -12.5%
Contains more Poly. FatPolyunsaturated fat +113.9%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.