Tamarind vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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Differences between tamarind and yardlong bean (Asparagus bean) raw
- Tamarind has more iron, vitamin B1, magnesium, potassium, vitamin B3, and phosphorus, while yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate.
- Tamarind's daily need coverage for iron is 29% higher.
- Yardlong bean (Asparagus bean) raw contains 5 times less vitamin B3 than tamarind. Tamarind contains 1.938mg of vitamin B3, while yardlong bean (Asparagus bean) raw contains 0.41mg.
- Tamarind has a lower glycemic index. The glycemic index of tamarind is 23, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.
The food types used in this comparison are Tamarinds, raw and Yardlong 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.
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more CalciumCalcium | +48% |
| Contains more PotassiumPotassium | +161.7% |
| Contains more IronIron | +495.7% |
| Contains more CopperCopper | +79.2% |
| Contains more PhosphorusPhosphorus | +91.5% |
| Contains more ZincZinc | +270% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +15.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +38.2% |
| Contains more Vitamin B3Vitamin B3 | +372.7% |
| Contains more Vitamin B5Vitamin B5 | +160% |
| Contains more Vitamin B6Vitamin B6 | +175% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +437.1% |
| Contains more Vitamin AVitamin A | +2050% |
| Contains more FolateFolate | +342.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.6 g
Carbs:
62.5 g
Water:
31.4 g
Other:
2.7 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +648.5% |
| Contains more OtherOther | +350% |
| Contains more WaterWater | +179.8% |
~equal in
Protein
~2.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.181 g
Polyunsaturated fat:
Poly. Fat
0.059 g
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 | +402.8% |
| Contains less Sat. FatSaturated fat | -61.4% |
| Contains more Poly. FatPolyunsaturated fat | +186.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.8mg | 0.47mg | 29% |
| Vitamin B1 | 0.428mg | 0.107mg | 27% |
| Fiber | 5.1g | 20% | |
| Carbs | 62.5g | 8.35g | 18% |
| Vitamin C | 3.5mg | 18.8mg | 17% |
| Folate | 14µg | 62µg | 12% |
| Magnesium | 92mg | 44mg | 11% |
| Potassium | 628mg | 240mg | 11% |
| Vitamin B3 | 1.938mg | 0.41mg | 10% |
| Calories | 239kcal | 47kcal | 10% |
| Manganese | 0.205mg | 9% | |
| Phosphorus | 113mg | 59mg | 8% |
| Vitamin A | 2µg | 43µg | 5% |
| Copper | 0.086mg | 0.048mg | 4% |
| Vitamin B2 | 0.152mg | 0.11mg | 3% |
| Vitamin B6 | 0.066mg | 0.024mg | 3% |
| Vitamin K | 2.8µg | 2% | |
| Calcium | 74mg | 50mg | 2% |
| Vitamin B5 | 0.143mg | 0.055mg | 2% |
| Choline | 8.6mg | 2% | |
| Zinc | 0.1mg | 0.37mg | 2% |
| Saturated fat | 0.272g | 0.105g | 1% |
| Vitamin E | 0.1mg | 1% | |
| Sodium | 28mg | 4mg | 1% |
| Polyunsaturated fat | 0.059g | 0.169g | 1% |
| Protein | 2.8g | 2.8g | 0% |
| Fats | 0.6g | 0.4g | 0% |
| Net carbs | 57.4g | 8.35g | N/A |
| Sugar | 38.8g | N/A | |
| Selenium | 1.3µg | 1.5µg | 0% |
| Monounsaturated fat | 0.181g | 0.036g | 0% |
| Tryptophan | 0.018mg | 0.032mg | 0% |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.15mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.139mg | 0.184mg | 0% |
| Methionine | 0.014mg | 0.04mg | 0% |
| Phenylalanine | 0.154mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.09mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
15%
Minerals Daily Need Coverage Score
34%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.167g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $3)
Which food is lower in glycemic index?
Tamarind is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Tamarind is relatively richer in minerals
Which food is richer in vitamins?
Tamarind is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)