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  6. Rutabagas vs. Yardlong beans

Rutabagas vs. Yardlong beans — In-Depth Nutrition Comparison

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A recap on differences between rutabagas and yardlong beans

  • Rutabagas have more vitamin C and vitamin B6; however, yardlong beans is higher in vitamin A, iron, folate, and magnesium.
  • Yardlong beans contains 4 times less vitamin B6 than rutabagas. Rutabagas contain 0.1mg of vitamin B6, while yardlong beans contains 0.024mg.
  • The glycemic index of yardlong beans is higher.

Food varieties used in this article are Rutabagas, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Rutabagas vs Yardlong beans 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +110%
Contains more IronIron +122.7%
Contains more CopperCopper +46.9%
Contains more ZincZinc +50%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +53.4%
Contains more SeleniumSelenium +114.3%
~equal in Calcium ~44mg
~equal in Potassium ~290mg
~equal in Phosphorus ~57mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin CVitamin C +54.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +213.7%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +147.5%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.085mg
~equal in Vitamin B3 ~0.63mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Yardlong beans DV% diff.
Vitamin C 25mg 16.2mg 10%
Fiber 2.3g 9%
Iron 0.44mg 0.98mg 7%
Folate 21µg 45µg 6%
Vitamin B6 0.1mg 0.024mg 6%
Magnesium 20mg 42mg 5%
Vitamin B2 0.04mg 0.099mg 5%
Vitamin A 0µg 23µg 3%
Choline 14.1mg 3%
Protein 1.08g 2.53g 3%
Manganese 0.131mg 0.201mg 3%
Fructose 1.61g 2%
Vitamin B5 0.16mg 0.051mg 2%
Copper 0.032mg 0.047mg 2%
Vitamin E 0.3mg 2%
Selenium 0.7µg 1.5µg 1%
Calories 37kcal 47kcal 1%
Phosphorus 53mg 57mg 1%
Zinc 0.24mg 0.36mg 1%
Fats 0.16g 0.1g 0%
Net carbs 6.32g 9.18g N/A
Carbs 8.62g 9.18g 0%
Calcium 43mg 44mg 0%
Potassium 305mg 290mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 12mg 4mg 0%
Vitamin B1 0.09mg 0.085mg 0%
Vitamin B3 0.7mg 0.63mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.027g 0.026g 0%
Monounsaturated fat 0.025g 0.009g 0%
Polyunsaturated fat 0.088g 0.042g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
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 FatsFats +60%
Contains more ProteinProtein +134.3%
~equal in Carbs ~9.18g
~equal in Water ~87.47g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +177.8%
Contains more Poly. FatPolyunsaturated fat +109.5%
~equal in Saturated fat ~0.026g

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Yardlong beans - 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.