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  6. Pumpkin leaves vs. Yardlong bean (Asparagus bean)

Pumpkin leaves vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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How are Pumpkin leaves and Yardlong bean (Asparagus bean) different?

  • Pumpkin leaves are richer in Iron, Vitamin B6, Copper, Vitamin A RAE, Phosphorus, and Manganese, while Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Pumpkin leaves covers your daily need of Iron 16% more than Yardlong bean (Asparagus bean).
  • Pumpkin leaves contain 9 times more Vitamin B6 than Yardlong bean (Asparagus bean). Pumpkin leaves contain 0.207mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

Pumpkin leaves, raw and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Pumpkin leaves vs Yardlong bean (Asparagus bean) 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.
Pumpkin leaves
Pumpkin leaves
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +126.5%
Contains more Phosphorus +82.5%
Contains more Potassium +50.3%
Contains more Copper +183%
Contains more Manganese +76.6%
Contains more Calcium +12.8%
Contains more Magnesium +10.5%
Contains less Sodium -63.6%
Contains more Zinc +80%
Contains more Selenium +66.7%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +126.5%
Contains more Phosphorus +82.5%
Contains more Potassium +50.3%
Contains more Copper +183%
Contains more Manganese +76.6%
Contains more Calcium +12.8%
Contains more Magnesium +10.5%
Contains less Sodium -63.6%
Contains more Zinc +80%
Contains more Selenium +66.7%

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.
Pumpkin leaves
Pumpkin leaves
5
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +331.6%
Contains more Vitamin B1 +10.6%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +46%
Contains more Vitamin B6 +762.5%
Contains more Vitamin C +47.3%
Contains more Vitamin B5 +21.4%
Contains more Folate +25%
Equal in Vitamin B1 - 0.085
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +331.6%
Contains more Vitamin B1 +10.6%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +46%
Contains more Vitamin B6 +762.5%
Contains more Vitamin C +47.3%
Contains more Vitamin B5 +21.4%
Contains more Folate +25%
Equal in Vitamin B1 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +24.5%
Contains more Fats +300%
Contains more Other +72.2%
Contains more Carbs +294%
Equal in Water - 87.47
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +24.5%
Contains more Fats +300%
Contains more Other +72.2%
Contains more Carbs +294%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +477.8%
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +90.9%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +477.8%
Contains less Saturated Fat -87.4%
Contains more Polyunsaturated fat +90.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin leaves Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Yardlong bean (Asparagus bean) Opinion
Net carbs 2.33g 9.18g Yardlong bean (Asparagus bean)
Protein 3.15g 2.53g Pumpkin leaves
Fats 0.4g 0.1g Pumpkin leaves
Carbs 2.33g 9.18g Yardlong bean (Asparagus bean)
Calories 19kcal 47kcal Yardlong bean (Asparagus bean)
Calcium 39mg 44mg Yardlong bean (Asparagus bean)
Iron 2.22mg 0.98mg Pumpkin leaves
Magnesium 38mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 104mg 57mg Pumpkin leaves
Potassium 436mg 290mg Pumpkin leaves
Sodium 11mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.2mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.133mg 0.047mg Pumpkin leaves
Manganese 0.355mg 0.201mg Pumpkin leaves
Selenium 0.9µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 1942IU 450IU Pumpkin leaves
Vitamin A RAE 97µg 23µg Pumpkin leaves
Vitamin C 11mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.094mg 0.085mg Pumpkin leaves
Vitamin B2 0.128mg 0.099mg Pumpkin leaves
Vitamin B3 0.92mg 0.63mg Pumpkin leaves
Vitamin B5 0.042mg 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.207mg 0.024mg Pumpkin leaves
Folate 36µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.041mg 0.029mg Pumpkin leaves
Threonine 0.156mg 0.094mg Pumpkin leaves
Isoleucine 0.156mg 0.135mg Pumpkin leaves
Leucine 0.318mg 0.18mg Pumpkin leaves
Lysine 0.2mg 0.166mg Pumpkin leaves
Methionine 0.054mg 0.036mg Pumpkin leaves
Phenylalanine 0.171mg 0.139mg Pumpkin leaves
Valine 0.181mg 0.146mg Pumpkin leaves
Histidine 0.05mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.207g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.052g 0.009g Pumpkin leaves
Polyunsaturated fat 0.022g 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves 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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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
25%
Pumpkin leaves
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
Pumpkin leaves
Pumpkin leaves is lower in glycemic index (difference - 86)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.