Pomegranate vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
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
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
15%
Minerals Daily Need Coverage Score
14%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean) raw is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.