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  6. Soy milk vs. Yardlong bean (Asparagus bean) raw

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

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How are soy milk and yardlong bean (Asparagus bean) raw different?

  • Soy milk is higher in copper, vitamin B5, selenium, and polyunsaturated fat; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Soy milk contains 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While soy milk contains 0.373mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.
  • Soy milk has a lower glycemic index (37) than yardlong bean (Asparagus bean) raw (86).

Soymilk, original, and vanilla, unfortified and Yardlong bean, raw are the varieties used in this article.

Infographic

Soy milk vs Yardlong bean (Asparagus bean) raw 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 IronIron +36.2%
Contains more CopperCopper +166.7%
Contains more SeleniumSelenium +220%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +103.4%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -92.2%
~equal in Manganese ~0.205mg

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 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 B3Vitamin B3 +25.1%
Contains more Vitamin B5Vitamin B5 +578.2%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more FolateFolate +244.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0mg 18.8mg 21%
Folate 18µg 62µg 11%
Copper 0.128mg 0.048mg 9%
Vitamin B5 0.373mg 0.055mg 6%
Selenium 4.8µg 1.5µg 6%
Polyunsaturated fat 0.961g 0.169g 5%
Magnesium 25mg 44mg 5%
Vitamin A 0µg 43µg 5%
Vitamin B6 0.077mg 0.024mg 4%
Choline 23.6mg 4%
Vitamin B1 0.06mg 0.107mg 4%
Potassium 118mg 240mg 4%
Calcium 25mg 50mg 3%
Vitamin B2 0.069mg 0.11mg 3%
Vitamin K 3µg 3%
Fiber 0.6g 2%
Iron 0.64mg 0.47mg 2%
Sodium 51mg 4mg 2%
Fats 1.75g 0.4g 2%
Zinc 0.12mg 0.37mg 2%
Monounsaturated fat 0.401g 0.036g 1%
Phosphorus 52mg 59mg 1%
Vitamin E 0.11mg 1%
Manganese 0.223mg 0.205mg 1%
Protein 3.27g 2.8g 1%
Vitamin B3 0.513mg 0.41mg 1%
Carbs 6.28g 8.35g 1%
Calories 54kcal 47kcal 0%
Net carbs 5.68g 8.35g N/A
Sugar 3.99g N/A
Saturated fat 0.205g 0.105g 0%
Tryptophan 0.038mg 0.032mg 0%
Threonine 0.108mg 0.104mg 0%
Isoleucine 0.114mg 0.15mg 0%
Leucine 0.186mg 0.2mg 0%
Lysine 0.131mg 0.184mg 0%
Methionine 0.027mg 0.04mg 0%
Phenylalanine 0.113mg 0.154mg 0%
Valine 0.117mg 0.162mg 0%
Histidine 0.061mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +16.8%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +33%
~equal in Water ~87.85g
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 +1013.9%
Contains more Poly. FatPolyunsaturated fat +468.6%
Contains less Sat. FatSaturated fat -48.8%

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.