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  6. Puff pastry vs. Yardlong bean (Asparagus bean) raw

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

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Significant differences between puff pastry and yardlong bean (Asparagus bean) raw

  • Puff pastry has more selenium, iron, vitamin B3, vitamin B1, manganese, and vitamin B2; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Puff pastry covers your daily selenium needs 42% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 63 times less sodium than puff pastry. Puff pastry has 253mg 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 puff pastry is 56.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Yardlong bean, raw.

Infographic

Puff pastry vs Yardlong bean (Asparagus 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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 IronIron +453.2%
Contains more CopperCopper +139.6%
Contains more ZincZinc +45.9%
Contains more ManganeseManganese +141.5%
Contains more SeleniumSelenium +1533.3%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +287.1%
Contains less SodiumSodium -98.4%
~equal in Phosphorus ~59mg

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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 B1Vitamin B1 +201.9%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B3Vitamin B3 +826.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more FolateFolate +12.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 22.228g 0.169g 147%
Fats 38.5g 0.4g 59%
Selenium 24.5µg 1.5µg 42%
Iron 2.6mg 0.47mg 27%
Calories 558kcal 47kcal 26%
Saturated fat 5.502g 0.105g 25%
Monounsaturated fat 8.828g 0.036g 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B3 3.8mg 0.41mg 21%
Vitamin B1 0.323mg 0.107mg 18%
Vitamin K 16.3µg 14%
Manganese 0.495mg 0.205mg 13%
Carbs 45.7g 8.35g 12%
Sodium 253mg 4mg 11%
Vitamin B2 0.258mg 0.11mg 11%
Protein 7.4g 2.8g 9%
Magnesium 16mg 44mg 7%
Copper 0.115mg 0.048mg 7%
Fiber 1.5g 6%
Potassium 62mg 240mg 5%
Vitamin A 0µg 43µg 5%
Vitamin E 0.55mg 4%
Calcium 10mg 50mg 4%
Zinc 0.54mg 0.37mg 2%
Folate 55µg 62µg 2%
Vitamin B5 0mg 0.055mg 1%
Choline 6.2mg 1%
Net carbs 44.2g 8.35g N/A
Sugar 0.75g N/A
Phosphorus 60mg 59mg 0%
Vitamin B6 0.019mg 0.024mg 0%
Tryptophan 0.086mg 0.032mg 0%
Threonine 0.198mg 0.104mg 0%
Isoleucine 0.275mg 0.15mg 0%
Leucine 0.514mg 0.2mg 0%
Lysine 0.144mg 0.184mg 0%
Methionine 0.131mg 0.04mg 0%
Phenylalanine 0.367mg 0.154mg 0%
Valine 0.312mg 0.162mg 0%
Histidine 0.158mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 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 +164.3%
Contains more FatsFats +9525%
Contains more CarbsCarbs +447.3%
Contains more OtherOther +66.7%
Contains more WaterWater +1087.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 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 +24422.2%
Contains more Poly. FatPolyunsaturated fat +13052.7%
Contains less Sat. FatSaturated fat -98.1%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.