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Porridge vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Important differences between Porridge and Yardlong bean (Asparagus bean)

  • Porridge has more Iron, however Yardlong bean (Asparagus bean) has more Vitamin C, Folate, Magnesium, Manganese, Potassium, Vitamin B2, and Phosphorus.
  • Porridge's daily need coverage for Iron is 41% more.
  • Porridge has 2 times more Calcium than Yardlong bean (Asparagus bean). Porridge has 87mg of Calcium, while Yardlong bean (Asparagus bean) has 50mg.

The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Yardlong bean, raw.

Infographic

Porridge vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +74%
Contains more Iron +695.7%
Contains more Magnesium +780%
Contains more Phosphorus +293.3%
Contains more Potassium +1400%
Contains less Sodium -33.3%
Contains more Zinc +184.6%
Contains more Copper +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +74%
Contains more Iron +695.7%
Contains more Magnesium +780%
Contains more Phosphorus +293.3%
Contains more Potassium +1400%
Contains less Sodium -33.3%
Contains more Zinc +184.6%
Contains more Copper +20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +29.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.5%
Contains more Vitamin B2 +340%
Contains more Vitamin B6 +84.6%
Contains more Folate +416.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +29.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.5%
Contains more Vitamin B2 +340%
Contains more Vitamin B6 +84.6%
Contains more Folate +416.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Porridge Yardlong bean (Asparagus bean) Opinion
Net carbs 10.02g 8.35g Porridge
Protein 1.44g 2.8g Yardlong bean (Asparagus bean)
Fats 0.21g 0.4g Yardlong bean (Asparagus bean)
Carbs 10.52g 8.35g Porridge
Calories 50kcal 47kcal Porridge
Starch g g
Fructose g g
Sugar 0.03g g Yardlong bean (Asparagus bean)
Fiber 0.5g g Porridge
Calcium 87mg 50mg Porridge
Iron 3.74mg 0.47mg Porridge
Magnesium 5mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 15mg 59mg Yardlong bean (Asparagus bean)
Potassium 16mg 240mg Yardlong bean (Asparagus bean)
Sodium 6mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.13mg 0.37mg Yardlong bean (Asparagus bean)
Copper 0.04mg 0.048mg Yardlong bean (Asparagus bean)
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.055mg 0.107mg Yardlong bean (Asparagus bean)
Vitamin B2 0.025mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 0.52mg 0.41mg Porridge
Vitamin B5 0.071mg 0.055mg Porridge
Vitamin B6 0.013mg 0.024mg Yardlong bean (Asparagus bean)
Folate 12µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.032mg Yardlong bean (Asparagus bean)
Threonine 0.045mg 0.104mg Yardlong bean (Asparagus bean)
Isoleucine 0.063mg 0.15mg Yardlong bean (Asparagus bean)
Leucine 0.11mg 0.2mg Yardlong bean (Asparagus bean)
Lysine 0.037mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.027mg 0.04mg Yardlong bean (Asparagus bean)
Phenylalanine 0.078mg 0.154mg Yardlong bean (Asparagus bean)
Valine 0.07mg 0.162mg Yardlong bean (Asparagus bean)
Histidine 0.033mg 0.09mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 0.105g Porridge
Monounsaturated Fat 0.028g 0.036g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.114g 0.169g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
24
Porridge
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
17%
Yardlong bean (Asparagus bean)
Carbohydrates
11%
Porridge
8%
Yardlong bean (Asparagus bean)
Fats
1%
Porridge
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Yardlong bean (Asparagus bean) - 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.