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

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

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Summary of differences between tomatillos and yardlong bean (Asparagus bean) raw

  • Tomatillos have more manganese and vitamin B3; however, yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, vitamin C, vitamin B2, magnesium, and vitamin B1.
  • Tomatillos cover your daily need for manganese, 6643% more than yardlong bean (Asparagus bean) raw.
  • Tomatillos have 5 times more vitamin B3 than yardlong bean (Asparagus bean) raw. While tomatillos have 1.85mg of vitamin B3, yardlong bean (Asparagus bean) raw has only 0.41mg.

These are the specific foods used in this comparison Tomatillos, raw and Yardlong bean, raw.

Infographic

Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
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 PotassiumPotassium +11.7%
Contains more IronIron +31.9%
Contains more CopperCopper +64.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +74534.1%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +614.3%
Contains more ZincZinc +68.2%
Contains more PhosphorusPhosphorus +51.3%
Contains more SeleniumSelenium +200%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
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 B3Vitamin B3 +351.2%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more FolateFolate +785.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 153mg 0.205mg 6643%
Folate 7µg 62µg 14%
Vitamin B3 1.85mg 0.41mg 9%
Vitamin C 11.7mg 18.8mg 8%
Vitamin K 10.1µg 8%
Fiber 1.9g 8%
Vitamin B2 0.035mg 0.11mg 6%
Magnesium 20mg 44mg 6%
Vitamin B1 0.044mg 0.107mg 5%
Vitamin A 6µg 43µg 4%
Protein 0.96g 2.8g 4%
Calcium 7mg 50mg 4%
Copper 0.079mg 0.048mg 3%
Phosphorus 39mg 59mg 3%
Vitamin E 0.38mg 3%
Iron 0.62mg 0.47mg 2%
Vitamin B5 0.15mg 0.055mg 2%
Polyunsaturated fat 0.417g 0.169g 2%
Selenium 0.5µg 1.5µg 2%
Vitamin B6 0.056mg 0.024mg 2%
Choline 7.6mg 1%
Calories 32kcal 47kcal 1%
Zinc 0.22mg 0.37mg 1%
Potassium 268mg 240mg 1%
Carbs 5.84g 8.35g 1%
Fats 1.02g 0.4g 1%
Net carbs 3.94g 8.35g N/A
Sugar 3.93g N/A
Sodium 1mg 4mg 0%
Saturated fat 0.139g 0.105g 0%
Monounsaturated fat 0.155g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 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 +155%
Contains more ProteinProtein +191.7%
Contains more CarbsCarbs +43%
~equal in Water ~87.85g
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 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 +330.6%
Contains more Poly. FatPolyunsaturated fat +146.7%
Contains less Sat. FatSaturated fat -24.5%

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.