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  6. Sun-dried tomato vs. Yardlong bean (Asparagus bean) raw

Sun-dried tomato vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between sun-dried tomato and yardlong bean (Asparagus bean) raw

  • Sun-dried tomato is higher than yardlong bean (Asparagus bean) raw in vitamin C, copper, potassium, iron, vitamin B6, vitamin B2, vitamin B3, phosphorus, and manganese.
  • Sun-dried tomato covers your daily vitamin C needs 92% more than yardlong bean (Asparagus bean) raw.
  • Sun-dried tomato contains 67 times more sodium than yardlong bean (Asparagus bean) raw. While sun-dried tomato contains 266mg of sodium, yardlong bean (Asparagus bean) raw contains only 4mg.
  • The glycemic index of sun-dried tomato is lower.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Yardlong bean, raw.

Infographic

Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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 +84.1%
Contains more PotassiumPotassium +552.1%
Contains more IronIron +470.2%
Contains more CopperCopper +885.4%
Contains more ZincZinc +110.8%
Contains more PhosphorusPhosphorus +135.6%
Contains more ManganeseManganese +127.3%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -98.5%
~equal in Calcium ~50mg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
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 +441.5%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin B1Vitamin B1 +80.4%
Contains more Vitamin B2Vitamin B2 +248.2%
Contains more Vitamin B3Vitamin B3 +785.4%
Contains more Vitamin B5Vitamin B5 +770.9%
Contains more Vitamin B6Vitamin B6 +1229.2%
Contains more FolateFolate +169.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 101.8mg 18.8mg 92%
Copper 0.473mg 0.048mg 47%
Potassium 1565mg 240mg 39%
Iron 2.68mg 0.47mg 28%
Vitamin B6 0.319mg 0.024mg 23%
Fiber 5.8g 23%
Monounsaturated fat 8.663g 0.036g 22%
Vitamin B2 0.383mg 0.11mg 21%
Fats 14.08g 0.4g 21%
Vitamin B3 3.63mg 0.41mg 20%
Polyunsaturated fat 2.06g 0.169g 13%
Phosphorus 139mg 59mg 11%
Sodium 266mg 4mg 11%
Manganese 0.466mg 0.205mg 11%
Folate 23µg 62µg 10%
Magnesium 81mg 44mg 9%
Saturated fat 1.893g 0.105g 8%
Vitamin B5 0.479mg 0.055mg 8%
Calories 213kcal 47kcal 8%
Vitamin B1 0.193mg 0.107mg 7%
Protein 5.06g 2.8g 5%
Carbs 23.33g 8.35g 5%
Zinc 0.78mg 0.37mg 4%
Selenium 3µg 1.5µg 3%
Vitamin A 64µg 43µg 2%
Net carbs 17.53g 8.35g N/A
Calcium 47mg 50mg 0%
Tryptophan 0.037mg 0.032mg 0%
Threonine 0.128mg 0.104mg 0%
Isoleucine 0.121mg 0.15mg 0%
Leucine 0.185mg 0.2mg 0%
Lysine 0.186mg 0.184mg 0%
Methionine 0.044mg 0.04mg 0%
Phenylalanine 0.131mg 0.154mg 0%
Valine 0.13mg 0.162mg 0%
Histidine 0.077mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 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 +80.7%
Contains more FatsFats +3420%
Contains more CarbsCarbs +179.4%
Contains more OtherOther +516.7%
Contains more WaterWater +63.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 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 +23963.9%
Contains more Poly. FatPolyunsaturated fat +1118.9%
Contains less Sat. FatSaturated fat -94.5%

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.