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

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

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What are the main differences between quinoa and yardlong bean (Asparagus bean) raw?

  • Quinoa is richer in manganese, copper, phosphorus, iron, vitamin B6, and zinc, while yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 21% higher.
  • Yardlong bean (Asparagus bean) raw has 5 times less vitamin B6 than quinoa. Quinoa has 0.123mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than quinoa (53).

We used Quinoa, cooked and Yardlong bean, raw types in this comparison.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 MagnesiumMagnesium +45.5%
Contains more IronIron +217%
Contains more CopperCopper +300%
Contains more ZincZinc +194.6%
Contains more PhosphorusPhosphorus +157.6%
Contains more ManganeseManganese +207.8%
Contains more SeleniumSelenium +86.7%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +39.5%
Contains less SodiumSodium -42.9%

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.
Quinoa
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 B6Vitamin B6 +412.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +47.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0mg 18.8mg 21%
Manganese 0.631mg 0.205mg 19%
Copper 0.192mg 0.048mg 16%
Iron 1.49mg 0.47mg 13%
Phosphorus 152mg 59mg 13%
Fiber 2.8g 11%
Vitamin B6 0.123mg 0.024mg 8%
Zinc 1.09mg 0.37mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.169g 6%
Vitamin A 0µg 43µg 5%
Magnesium 64mg 44mg 5%
Folate 42µg 62µg 5%
Calories 120kcal 47kcal 4%
Carbs 21.3g 8.35g 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Calcium 17mg 50mg 3%
Protein 4.4g 2.8g 3%
Selenium 2.8µg 1.5µg 2%
Potassium 172mg 240mg 2%
Fats 1.92g 0.4g 2%
Monounsaturated fat 0.528g 0.036g 1%
Saturated fat 0.231g 0.105g 1%
Vitamin B5 0.055mg 1%
Net carbs 18.5g 8.35g N/A
Sugar 0.87g N/A
Sodium 7mg 4mg 0%
Vitamin B1 0.107mg 0.107mg 0%
Vitamin B2 0.11mg 0.11mg 0%
Vitamin B3 0.412mg 0.41mg 0%
Tryptophan 0.052mg 0.032mg 0%
Threonine 0.131mg 0.104mg 0%
Isoleucine 0.157mg 0.15mg 0%
Leucine 0.261mg 0.2mg 0%
Lysine 0.239mg 0.184mg 0%
Methionine 0.096mg 0.04mg 0%
Phenylalanine 0.185mg 0.154mg 0%
Valine 0.185mg 0.162mg 0%
Histidine 0.127mg 0.09mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +57.1%
Contains more FatsFats +380%
Contains more CarbsCarbs +155.1%
Contains more OtherOther +28.3%
Contains more WaterWater +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +1366.7%
Contains more Poly. FatPolyunsaturated fat +537.9%
Contains less Sat. FatSaturated fat -54.5%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.