Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Tomato
  5. Compare
  6. Tomato vs. Yardlong bean (Asparagus bean) raw

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

Compare

How are tomatoes and yardlong bean (Asparagus bean) raw different?

  • Tomatoes contain less folate, magnesium, vitamin B2, vitamin B1, and vitamin C than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw covers your daily need for folate, 12% more than tomatoes.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of tomatoes is 23.

Tomatoes, red, ripe, raw, year round average and Yardlong bean, raw types were used in this article.

Infographic

Tomato 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.
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 CopperCopper +22.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +400%
Contains more IronIron +74.1%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +145.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~240mg

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.
Tomato
Tomato
6
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
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 B3Vitamin B3 +44.9%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +37.2%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more FolateFolate +313.3%
~equal in Vitamin A ~43µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Yardlong bean (Asparagus bean) raw DV% diff.
Folate 15µg 62µg 12%
Magnesium 11mg 44mg 8%
Vitamin K 7.9µg 7%
Vitamin B2 0.019mg 0.11mg 7%
Vitamin B1 0.037mg 0.107mg 6%
Vitamin C 13.7mg 18.8mg 6%
Fiber 1.2g 5%
Phosphorus 24mg 59mg 5%
Vitamin E 0.54mg 4%
Vitamin B6 0.08mg 0.024mg 4%
Calcium 10mg 50mg 4%
Protein 0.88g 2.8g 4%
Manganese 0.114mg 0.205mg 4%
Iron 0.27mg 0.47mg 3%
Selenium 0µg 1.5µg 3%
Fructose 1.37g 2%
Zinc 0.17mg 0.37mg 2%
Calories 18kcal 47kcal 1%
Polyunsaturated fat 0.083g 0.169g 1%
Copper 0.059mg 0.048mg 1%
Vitamin B3 0.594mg 0.41mg 1%
Vitamin B5 0.089mg 0.055mg 1%
Carbs 3.89g 8.35g 1%
Choline 6.7mg 1%
Fats 0.2g 0.4g 0%
Net carbs 2.69g 8.35g N/A
Potassium 237mg 240mg 0%
Sugar 2.63g N/A
Sodium 5mg 4mg 0%
Vitamin A 42µg 43µg 0%
Saturated fat 0.028g 0.105g 0%
Monounsaturated fat 0.031g 0.036g 0%
Tryptophan 0.006mg 0.032mg 0%
Threonine 0.027mg 0.104mg 0%
Isoleucine 0.018mg 0.15mg 0%
Leucine 0.025mg 0.2mg 0%
Lysine 0.027mg 0.184mg 0%
Methionine 0.006mg 0.04mg 0%
Phenylalanine 0.027mg 0.154mg 0%
Valine 0.018mg 0.162mg 0%
Histidine 0.014mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +218.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +114.7%
Contains more OtherOther +17.6%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +16.1%
Contains more Poly. FatPolyunsaturated fat +103.6%

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.