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

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The main differences between sunflower oil and yardlong bean (Asparagus bean) raw

  • Yardlong bean (Asparagus bean) raw is richer than sunflower oil in vitamin C, vitamin A, folate, magnesium, vitamin B1, manganese, vitamin B2, phosphorus, and potassium.
  • Daily need coverage for saturated fat for sunflower oil is 64% higher.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Sunflower oil has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Yardlong bean, raw.

Infographic

Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sunflower oil Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin E 41.08mg 274%
Polyunsaturated fat 36.4g 0.169g 242%
Fats 100g 0.4g 153%
Monounsaturated fat 46.2g 0.036g 115%
Saturated fat 13g 0.105g 59%
Calories 884kcal 47kcal 42%
Vitamin C 0mg 18.8mg 21%
Folate 0µg 62µg 16%
Magnesium 0mg 44mg 10%
Manganese 0mg 0.205mg 9%
Vitamin B1 0mg 0.107mg 9%
Vitamin B2 0mg 0.11mg 8%
Phosphorus 0mg 59mg 8%
Potassium 0mg 240mg 7%
Iron 0mg 0.47mg 6%
Protein 0g 2.8g 6%
Vitamin K 5.4µg 5%
Vitamin A 0µg 43µg 5%
Copper 0mg 0.048mg 5%
Calcium 0mg 50mg 5%
Carbs 0g 8.35g 3%
Zinc 0mg 0.37mg 3%
Vitamin B3 0mg 0.41mg 3%
Selenium 0µg 1.5µg 3%
Vitamin B6 0mg 0.024mg 2%
Vitamin B5 0mg 0.055mg 1%
Net carbs 0g 8.35g N/A
Sodium 0mg 4mg 0%
Tryptophan 0mg 0.032mg 0%
Threonine 0mg 0.104mg 0%
Isoleucine 0mg 0.15mg 0%
Leucine 0mg 0.2mg 0%
Lysine 0mg 0.184mg 0%
Methionine 0mg 0.04mg 0%
Phenylalanine 0mg 0.154mg 0%
Valine 0mg 0.162mg 0%
Histidine 0mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +24900%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 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 +128233.3%
Contains more Poly. FatPolyunsaturated fat +21438.5%
Contains less Sat. FatSaturated fat -99.2%

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.