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

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

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

  • Porridge has more iron; however, yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, 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) raw. Porridge has 87mg of calcium, while yardlong bean (Asparagus bean) raw has 50mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than porridge.

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) 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +74%
Contains more IronIron +695.7%
Contains more SeleniumSelenium +86.7%
Contains more MagnesiumMagnesium +780%
Contains more PotassiumPotassium +1400%
Contains more CopperCopper +20%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +293.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +94.5%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B6Vitamin B6 +84.6%
Contains more FolateFolate +416.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Porridge Yardlong bean (Asparagus bean) raw DV% diff.
Iron 3.74mg 0.47mg 41%
Vitamin C 0mg 18.8mg 21%
Folate 12µg 62µg 13%
Magnesium 5mg 44mg 9%
Manganese 0mg 0.205mg 9%
Vitamin B2 0.025mg 0.11mg 7%
Potassium 16mg 240mg 7%
Phosphorus 15mg 59mg 6%
Vitamin A 0µg 43µg 5%
Calcium 87mg 50mg 4%
Vitamin B1 0.055mg 0.107mg 4%
Protein 1.44g 2.8g 3%
Fiber 0.5g 2%
Zinc 0.13mg 0.37mg 2%
Selenium 2.8µg 1.5µg 2%
Carbs 10.52g 8.35g 1%
Vitamin B6 0.013mg 0.024mg 1%
Vitamin B3 0.52mg 0.41mg 1%
Copper 0.04mg 0.048mg 1%
Calories 50kcal 47kcal 0%
Fats 0.21g 0.4g 0%
Net carbs 10.02g 8.35g N/A
Sugar 0.03g N/A
Sodium 6mg 4mg 0%
Vitamin E 0.02mg 0%
Vitamin B5 0.071mg 0.055mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.105g 0%
Monounsaturated fat 0.028g 0.036g 0%
Polyunsaturated fat 0.114g 0.169g 0%
Tryptophan 0.02mg 0.032mg 0%
Threonine 0.045mg 0.104mg 0%
Isoleucine 0.063mg 0.15mg 0%
Leucine 0.11mg 0.2mg 0%
Lysine 0.037mg 0.184mg 0%
Methionine 0.027mg 0.04mg 0%
Phenylalanine 0.078mg 0.154mg 0%
Valine 0.07mg 0.162mg 0%
Histidine 0.033mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +26%
Contains more ProteinProtein +94.4%
Contains more FatsFats +90.5%
Contains more OtherOther +172.7%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -68.6%
Contains more Mono. FatMonounsaturated fat +28.6%
Contains more Poly. FatPolyunsaturated fat +48.2%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.