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  6. Sweet potato vs. Yardlong bean (Asparagus bean)

Sweet potato vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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How are Sweet potato and Yardlong bean (Asparagus bean) different?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B6, Vitamin B5, Manganese, Copper, Potassium, and Vitamin B3, while Yardlong bean (Asparagus bean) is higher in Folate.
  • Sweet potato covers your daily need of Vitamin A RAE 104% more than Yardlong bean (Asparagus bean).
  • Sweet potato contains 17 times more Vitamin B5 than Yardlong bean (Asparagus bean). Sweet potato contains 0.884mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.051mg.

Sweet potato, cooked, baked in skin, flesh, without salt and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Sweet potato vs Yardlong bean (Asparagus bean) 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.
Sweet potato
Sweet potato
3
:
7
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Potassium +63.8%
Contains more Copper +242.6%
Contains more Manganese +147.3%
Contains more Calcium +15.8%
Contains more Iron +42%
Contains more Magnesium +55.6%
Contains less Sodium -88.9%
Contains more Zinc +12.5%
Contains more Selenium +650%
Equal in Phosphorus - 57
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Potassium +63.8%
Contains more Copper +242.6%
Contains more Manganese +147.3%
Contains more Calcium +15.8%
Contains more Iron +42%
Contains more Magnesium +55.6%
Contains less Sodium -88.9%
Contains more Zinc +12.5%
Contains more Selenium +650%
Equal in Phosphorus - 57

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.
Sweet potato
Sweet potato
9
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +4170.7%
Contains more Vitamin C +21%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +136%
Contains more Vitamin B5 +1633.3%
Contains more Vitamin B6 +1091.7%
Contains more Folate +650%
Equal in Vitamin B2 - 0.099
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +4170.7%
Contains more Vitamin C +21%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +136%
Contains more Vitamin B5 +1633.3%
Contains more Vitamin B6 +1091.7%
Contains more Folate +650%
Equal in Vitamin B2 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +50%
Contains more Carbs +125.6%
Contains more Other +87.5%
Contains more Protein +25.9%
Contains more Water +15.4%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +50%
Contains more Carbs +125.6%
Contains more Other +87.5%
Contains more Protein +25.9%
Contains more Water +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Polyunsaturated fat +119%
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +350%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Polyunsaturated fat +119%
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +350%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Yardlong bean (Asparagus bean) Opinion
Net carbs 17.41g 9.18g Sweet potato
Protein 2.01g 2.53g Yardlong bean (Asparagus bean)
Fats 0.15g 0.1g Sweet potato
Carbs 20.71g 9.18g Sweet potato
Calories 90kcal 47kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Yardlong bean (Asparagus bean)
Fiber 3.3g Sweet potato
Calcium 38mg 44mg Yardlong bean (Asparagus bean)
Iron 0.69mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 27mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 54mg 57mg Yardlong bean (Asparagus bean)
Potassium 475mg 290mg Sweet potato
Sodium 36mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.32mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.161mg 0.047mg Sweet potato
Manganese 0.497mg 0.201mg Sweet potato
Selenium 0.2µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 19218IU 450IU Sweet potato
Vitamin A RAE 961µg 23µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 19.6mg 16.2mg Sweet potato
Vitamin B1 0.107mg 0.085mg Sweet potato
Vitamin B2 0.106mg 0.099mg Sweet potato
Vitamin B3 1.487mg 0.63mg Sweet potato
Vitamin B5 0.884mg 0.051mg Sweet potato
Vitamin B6 0.286mg 0.024mg Sweet potato
Folate 6µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg 0.029mg Sweet potato
Threonine 0.107mg 0.094mg Sweet potato
Isoleucine 0.07mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.118mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.084mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.037mg 0.036mg Sweet potato
Phenylalanine 0.114mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.11mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.039mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.052g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.002g 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.092g 0.042g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Sweet potato
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
25%
Sweet potato
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.