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

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

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Important differences between tortilla and yardlong bean (Asparagus bean) raw

  • Tortilla has more iron, selenium, vitamin B3, vitamin B1, phosphorus, folate, and copper; however, yardlong bean (Asparagus bean) raw has more vitamin C and magnesium.
  • Tortilla's daily need coverage for iron is 42% more.
  • Tortilla has 121 times more sodium than yardlong bean (Asparagus bean) raw. Tortilla has 482mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than tortilla.

The food varieties used in the comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Yardlong bean, raw.

Infographic

Tortilla 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 CalciumCalcium +40%
Contains more IronIron +710.6%
Contains more CopperCopper +112.5%
Contains more PhosphorusPhosphorus +147.5%
Contains more ManganeseManganese +30.7%
Contains more SeleniumSelenium +1006.7%
Contains more MagnesiumMagnesium +131.6%
Contains more PotassiumPotassium +128.6%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -99.2%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
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 +245.8%
Contains more Vitamin B3Vitamin B3 +906.1%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.1%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tortilla Yardlong bean (Asparagus bean) raw DV% diff.
Iron 3.81mg 0.47mg 42%
Selenium 16.6µg 1.5µg 27%
Vitamin B3 4.125mg 0.41mg 23%
Vitamin B1 0.37mg 0.107mg 22%
Vitamin C 0mg 18.8mg 21%
Sodium 482mg 4mg 21%
Starch 43.02g 18%
Carbs 49.94g 8.35g 14%
Phosphorus 146mg 59mg 12%
Fiber 2.4g 10%
Calories 237kcal 47kcal 10%
Protein 7.28g 2.8g 9%
Folate 98µg 62µg 9%
Magnesium 19mg 44mg 6%
Copper 0.102mg 0.048mg 6%
Vitamin A 43µg 5%
Potassium 105mg 240mg 4%
Manganese 0.268mg 0.205mg 3%
Vitamin B6 0.06mg 0.024mg 3%
Calcium 70mg 50mg 2%
Vitamin B5 0.17mg 0.055mg 2%
Fats 0.95g 0.4g 1%
Saturated fat 0.296g 0.105g 1%
Polyunsaturated fat 0.391g 0.169g 1%
Vitamin E 0.19mg 1%
Net carbs 47.54g 8.35g N/A
Sugar 2.75g N/A
Zinc 0.32mg 0.37mg 0%
Vitamin B2 0.114mg 0.11mg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.185g 0.036g 0%
Tryptophan 0.06mg 0.032mg 0%
Threonine 0.182mg 0.104mg 0%
Isoleucine 0.286mg 0.15mg 0%
Leucine 0.53mg 0.2mg 0%
Lysine 0.157mg 0.184mg 0%
Methionine 0.122mg 0.04mg 0%
Phenylalanine 0.375mg 0.154mg 0%
Valine 0.326mg 0.162mg 0%
Histidine 0.165mg 0.09mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +160%
Contains more FatsFats +137.5%
Contains more CarbsCarbs +498.1%
Contains more OtherOther +211.7%
Contains more WaterWater +119.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 +413.9%
Contains more Poly. FatPolyunsaturated fat +131.4%
Contains less Sat. FatSaturated fat -64.5%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.