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

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

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

  • Shallot is richer in vitamin B6 and iron, while yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, folate, vitamin B2, and magnesium.
  • Shallot's daily need coverage for vitamin B6 is 25% higher.
  • Yardlong bean (Asparagus bean) raw has 3 times less iron than shallot. Shallot has 1.2mg of iron, while yardlong bean (Asparagus bean) raw has 0.47mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than shallot (30).

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

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +39.2%
Contains more IronIron +155.3%
Contains more CopperCopper +83.3%
Contains more ManganeseManganese +42.4%
Contains more MagnesiumMagnesium +109.5%
Contains more CalciumCalcium +35.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +25%
~equal in Zinc ~0.37mg
~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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 B5Vitamin B5 +427.3%
Contains more Vitamin B6Vitamin B6 +1337.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +135%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +105%
Contains more FolateFolate +82.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B6 0.345mg 0.024mg 25%
Fiber 3.2g 13%
Vitamin C 8mg 18.8mg 12%
Iron 1.2mg 0.47mg 9%
Vitamin B2 0.02mg 0.11mg 7%
Folate 34µg 62µg 7%
Vitamin A 0µg 43µg 5%
Vitamin B5 0.29mg 0.055mg 5%
Magnesium 21mg 44mg 5%
Copper 0.088mg 0.048mg 4%
Vitamin B1 0.06mg 0.107mg 4%
Manganese 0.292mg 0.205mg 4%
Potassium 334mg 240mg 3%
Carbs 16.8g 8.35g 3%
Choline 11.3mg 2%
Vitamin K 0.8µg 1%
Protein 2.5g 2.8g 1%
Vitamin B3 0.2mg 0.41mg 1%
Polyunsaturated fat 0.039g 0.169g 1%
Calories 72kcal 47kcal 1%
Selenium 1.2µg 1.5µg 1%
Calcium 37mg 50mg 1%
Fats 0.1g 0.4g 0%
Net carbs 13.6g 8.35g N/A
Sugar 7.87g N/A
Zinc 0.4mg 0.37mg 0%
Phosphorus 60mg 59mg 0%
Sodium 12mg 4mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.017g 0.105g 0%
Monounsaturated fat 0.014g 0.036g 0%
Tryptophan 0.028mg 0.032mg 0%
Threonine 0.098mg 0.104mg 0%
Isoleucine 0.106mg 0.15mg 0%
Leucine 0.149mg 0.2mg 0%
Lysine 0.125mg 0.184mg 0%
Methionine 0.027mg 0.04mg 0%
Phenylalanine 0.081mg 0.154mg 0%
Valine 0.11mg 0.162mg 0%
Histidine 0.043mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 CarbsCarbs +101.2%
Contains more OtherOther +33.3%
Contains more ProteinProtein +12%
Contains more FatsFats +300%
Contains more WaterWater +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -83.8%
Contains more Mono. FatMonounsaturated fat +157.1%
Contains more Poly. FatPolyunsaturated fat +333.3%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.