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  6. Taco vs. Yardlong bean (Asparagus bean) raw

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

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Differences between Taco and Yardlong bean (Asparagus bean) raw

  • Taco has more Vitamin B12, Phosphorus, Selenium, Zinc, and Iron, while Yardlong bean (Asparagus bean) raw has more Vitamin C, and Folate.
  • Taco's daily need coverage for Vitamin B12 is 39% higher.

The food types used in this comparison are Fast foods, taco with beef, cheese and lettuce, hard shell and Yardlong bean, raw.

Infographic

Taco 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.
Taco
Taco
7
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Calcium +78%
Contains more Iron +153.2%
Contains more Phosphorus +201.7%
Contains more Zinc +373%
Contains more Copper +60.4%
Contains more Manganese +21.5%
Contains more Selenium +513.3%
Contains more Magnesium +37.5%
Contains more Potassium +14.8%
Contains less Sodium -99%
Taco
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 45% 23% 77% 19% 52% 48% 26% 33% 51%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Calcium +78%
Contains more Iron +153.2%
Contains more Phosphorus +201.7%
Contains more Zinc +373%
Contains more Copper +60.4%
Contains more Manganese +21.5%
Contains more Selenium +513.3%
Contains more Magnesium +37.5%
Contains more Potassium +14.8%
Contains less Sodium -99%

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.
Taco
Taco
6
:
6
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin D +∞%
Contains more Vitamin B3 +302.4%
Contains more Vitamin B6 +275%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +560.3%
Contains more Vitamin C +4600%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +83.3%
Contains more Folate +226.3%
Taco
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 12% 3% 2% 13% 14% 31% 0% 21% 15% 117% 39%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +302.4%
Contains more Vitamin B6 +275%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +560.3%
Contains more Vitamin C +4600%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +83.3%
Contains more Folate +226.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
4
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +216.4%
Contains more Fats +3075%
Contains more Carbs +137.7%
Contains more Other +161.7%
Contains more Water +54.1%
Taco
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Yardlong bean (Asparagus bean) raw
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 Protein +216.4%
Contains more Fats +3075%
Contains more Carbs +137.7%
Contains more Other +161.7%
Contains more Water +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
Taco
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +12152.8%
Contains more Polyunsaturated fat +1700%
Contains less Saturated Fat -97.6%
Taco
37% 37% 26%
Saturated Fat: 4.384 g
Monounsaturated Fat: 4.411 g
Polyunsaturated fat: 3.042 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +12152.8%
Contains more Polyunsaturated fat +1700%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco Yardlong bean (Asparagus bean) raw Opinion
Net carbs 15.95g 8.35g Taco
Protein 8.86g 2.8g Taco
Fats 12.7g 0.4g Taco
Carbs 19.85g 8.35g Taco
Calories 226kcal 47kcal Taco
Starch 14.78g Taco
Fructose 0.3g Taco
Sugar 0.9g Yardlong bean (Asparagus bean) raw
Fiber 3.9g Taco
Calcium 89mg 50mg Taco
Iron 1.19mg 0.47mg Taco
Magnesium 32mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 178mg 59mg Taco
Potassium 209mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 397mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 1.75mg 0.37mg Taco
Copper 0.077mg 0.048mg Taco
Manganese 0.249mg 0.205mg Taco
Selenium 9.2µg 1.5µg Taco
Vitamin A 131IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 20µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.6mg Taco
Vitamin D 4IU 0IU Taco
Vitamin D 0.1µg 0µg Taco
Vitamin C 0.4mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.05mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.06mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 1.65mg 0.41mg Taco
Vitamin B5 0.055mg Yardlong bean (Asparagus bean) raw
Vitamin B6 0.09mg 0.024mg Taco
Folate 19µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin B12 0.93µg 0µg Taco
Vitamin K 15.3µg Taco
Tryptophan 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg Yardlong bean (Asparagus bean) raw
Cholesterol 28mg 0mg Yardlong bean (Asparagus bean) raw
Trans Fat 0.467g 0g Yardlong bean (Asparagus bean) raw
Saturated Fat 4.384g 0.105g Yardlong bean (Asparagus bean) raw
Omega-3 - EPA 0.005g Taco
Omega-3 - DPA 0.006g Taco
Monounsaturated Fat 4.411g 0.036g Taco
Polyunsaturated fat 3.042g 0.169g Taco
Omega-6 - Eicosadienoic acid 0.004g Taco
Omega-6 - Linoleic acid 2.708g Taco
Omega-6 - Gamma-linoleic acid 0.002g Taco
Omega-3 - ALA 0.166g Taco
Omega-3 - Eicosatrienoic acid 0.001g Taco
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Taco

Which food is preferable for your diet?

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

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
23%
Taco
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
40%
Taco
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 393mg)
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 4.279g)
Which food is lower in glycemic index?
Taco
Taco is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.