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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

Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
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 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.
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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 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 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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 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 +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.
Tamarind Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tamarind Yardlong bean (Asparagus bean) raw 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?

ok
ok
is better in case of low diet
Tamarind Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Tamarind
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
34%
Tamarind
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 - 38.8g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.167g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $3)
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.