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  6. Sweet roll vs. Yardlong bean (Asparagus bean) raw

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

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A recap on the differences between sweet roll and yardlong bean (Asparagus bean) raw

  • Sweet roll is higher in selenium, vitamin B1, iron, vitamin B3, and vitamin B2, yet yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Sweet roll covers your daily selenium needs 28% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of sweet roll is lower.

Food varieties used in this article are Sweet rolls, cinnamon, commercially prepared with raisins and Yardlong bean, raw.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 CalciumCalcium +44%
Contains more IronIron +240.4%
Contains more CopperCopper +83.3%
Contains more ZincZinc +59.5%
Contains more PhosphorusPhosphorus +28.8%
Contains more ManganeseManganese +46.3%
Contains more SeleniumSelenium +1033.3%
Contains more MagnesiumMagnesium +158.8%
Contains more PotassiumPotassium +116.2%
Contains less SodiumSodium -98.7%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 AVitamin A +44.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +202.8%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B3Vitamin B3 +481.5%
Contains more Vitamin B5Vitamin B5 +638.2%
Contains more Vitamin B6Vitamin B6 +345.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +840%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 7.473g 0.169g 49%
Selenium 17µg 1.5µg 28%
Fats 16.4g 0.4g 25%
Cholesterol 66mg 0mg 22%
Vitamin C 2mg 18.8mg 19%
Vitamin B1 0.324mg 0.107mg 18%
Calories 372kcal 47kcal 16%
Iron 1.6mg 0.47mg 14%
Saturated fat 3.079g 0.105g 14%
Carbs 50.9g 8.35g 14%
Sodium 304mg 4mg 13%
Vitamin E 1.99mg 13%
Monounsaturated fat 4.797g 0.036g 12%
Vitamin B3 2.384mg 0.41mg 12%
Vitamin B2 0.265mg 0.11mg 12%
Fiber 2.4g 10%
Choline 41.3mg 8%
Protein 6.2g 2.8g 7%
Vitamin B5 0.406mg 0.055mg 7%
Magnesium 17mg 44mg 6%
Vitamin B12 0.14µg 0µg 6%
Vitamin B6 0.107mg 0.024mg 6%
Manganese 0.3mg 0.205mg 4%
Potassium 111mg 240mg 4%
Vitamin K 4.4µg 4%
Copper 0.088mg 0.048mg 4%
Folate 72µg 62µg 3%
Phosphorus 76mg 59mg 2%
Calcium 72mg 50mg 2%
Zinc 0.59mg 0.37mg 2%
Vitamin A 62µg 43µg 2%
Net carbs 48.5g 8.35g N/A
Sugar 31.73g N/A
Tryptophan 0.074mg 0.032mg 0%
Threonine 0.211mg 0.104mg 0%
Isoleucine 0.259mg 0.15mg 0%
Leucine 0.458mg 0.2mg 0%
Lysine 0.243mg 0.184mg 0%
Methionine 0.117mg 0.04mg 0%
Phenylalanine 0.3mg 0.154mg 0%
Valine 0.291mg 0.162mg 0%
Histidine 0.145mg 0.09mg 0%
Omega-3 - DHA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +121.4%
Contains more FatsFats +4000%
Contains more CarbsCarbs +509.6%
Contains more OtherOther +183.3%
Contains more WaterWater +254.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +13225%
Contains more Poly. FatPolyunsaturated fat +4321.9%
Contains less Sat. FatSaturated fat -96.6%

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.