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

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

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The main differences between rutabagas and yardlong bean (Asparagus bean) raw

  • Rutabagas are richer in vitamin C and vitamin B6, yet yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, magnesium, and vitamin B2.
  • Daily need coverage for vitamin A for yardlong bean (Asparagus bean) raw is 17% higher.
  • Rutabagas contain 4 times more vitamin B6 than yardlong bean (Asparagus bean) raw. Rutabagas contain 0.1mg of vitamin B6, while yardlong bean (Asparagus bean) raw contains 0.024mg.
  • Rutabagas have a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Rutabagas, raw and Yardlong bean, raw.

Infographic

Rutabagas 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 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +27.1%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +16.3%
Contains more CopperCopper +50%
Contains more ZincZinc +54.2%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +56.5%
Contains more SeleniumSelenium +114.3%
~equal in Iron ~0.47mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +33%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +190.9%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B2Vitamin B2 +175%
Contains more FolateFolate +195.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Yardlong bean (Asparagus bean) raw DV% diff.
Folate 21µg 62µg 10%
Fiber 2.3g 9%
Vitamin C 25mg 18.8mg 7%
Magnesium 20mg 44mg 6%
Vitamin B6 0.1mg 0.024mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B2 0.04mg 0.11mg 5%
Manganese 0.131mg 0.205mg 3%
Choline 14.1mg 3%
Protein 1.08g 2.8g 3%
Copper 0.032mg 0.048mg 2%
Fructose 1.61g 2%
Vitamin B3 0.7mg 0.41mg 2%
Vitamin E 0.3mg 2%
Potassium 305mg 240mg 2%
Vitamin B5 0.16mg 0.055mg 2%
Selenium 0.7µg 1.5µg 1%
Polyunsaturated fat 0.088g 0.169g 1%
Calories 37kcal 47kcal 1%
Vitamin B1 0.09mg 0.107mg 1%
Phosphorus 53mg 59mg 1%
Zinc 0.24mg 0.37mg 1%
Calcium 43mg 50mg 1%
Fats 0.16g 0.4g 0%
Carbs 8.62g 8.35g 0%
Net carbs 6.32g 8.35g N/A
Iron 0.44mg 0.47mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 12mg 4mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.027g 0.105g 0%
Monounsaturated fat 0.025g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more OtherOther +18.3%
Contains more ProteinProtein +159.3%
Contains more FatsFats +150%
~equal in Carbs ~8.35g
~equal in Water ~87.85g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +44%
Contains more Poly. FatPolyunsaturated fat +92%

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 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.