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  6. Potato bread vs. Yardlong bean (Asparagus bean) raw

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

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Significant differences between potato bread and yardlong bean (Asparagus bean) raw

  • Potato bread has more phosphorus, iron, vitamin B6, folate, vitamin B5, selenium, and potassium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Potato bread covers your daily phosphorus needs 44% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 94 times less sodium than potato bread. Potato bread has 375mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • 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 potato bread is 61.

Specific food types used in this comparison are Bread, potato and Yardlong bean, raw.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +276%
Contains more PotassiumPotassium +199.2%
Contains more IronIron +378.7%
Contains more CopperCopper +95.8%
Contains more ZincZinc +289.2%
Contains more PhosphorusPhosphorus +525.4%
Contains more ManganeseManganese +23.4%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +57.1%
Contains less SodiumSodium -98.9%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +75.7%
Contains more Vitamin B3Vitamin B3 +204.9%
Contains more Vitamin B5Vitamin B5 +1385.5%
Contains more Vitamin B6Vitamin B6 +866.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +103.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +79.2%
~equal in Vitamin B2 ~0.11mg

All nutrients comparison - raw data values

Nutrient Potato bread Yardlong bean (Asparagus bean) raw DV% diff.
Phosphorus 369mg 59mg 44%
Fiber 6.3g 25%
Iron 2.25mg 0.47mg 22%
Vitamin C 0mg 18.8mg 21%
Protein 12.5g 2.8g 19%
Folate 126µg 62µg 16%
Vitamin B6 0.232mg 0.024mg 16%
Sodium 375mg 4mg 16%
Selenium 9.5µg 1.5µg 15%
Vitamin B5 0.817mg 0.055mg 15%
Calcium 188mg 50mg 14%
Potassium 718mg 240mg 14%
Carbs 47.07g 8.35g 13%
Calories 266kcal 47kcal 11%
Zinc 1.44mg 0.37mg 10%
Vitamin B1 0.188mg 0.107mg 7%
Vitamin B12 0.15µg 0µg 6%
Vitamin K 6.8µg 6%
Vitamin B3 1.25mg 0.41mg 5%
Copper 0.094mg 0.048mg 5%
Fats 3.13g 0.4g 4%
Magnesium 28mg 44mg 4%
Vitamin E 0.47mg 3%
Choline 18.4mg 3%
Vitamin A 24µg 43µg 2%
Manganese 0.253mg 0.205mg 2%
Polyunsaturated fat 0g 0.169g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 8.35g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g N/A
Vitamin B2 0.106mg 0.11mg 0%
Saturated fat 0g 0.105g 0%
Monounsaturated fat 0g 0.036g 0%
Tryptophan 0.081mg 0.032mg 0%
Threonine 0.224mg 0.104mg 0%
Isoleucine 0.268mg 0.15mg 0%
Leucine 0.44mg 0.2mg 0%
Lysine 0.311mg 0.184mg 0%
Methionine 0.112mg 0.04mg 0%
Phenylalanine 0.285mg 0.154mg 0%
Valine 0.305mg 0.162mg 0%
Histidine 0.143mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 ProteinProtein +346.4%
Contains more FatsFats +682.5%
Contains more CarbsCarbs +463.7%
Contains more OtherOther +525%
Contains more WaterWater +161.8%

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.