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

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

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

  • Vegetable has more vitamin A and manganese; however, yardlong bean (Asparagus bean) raw is higher in vitamin C, folate, and magnesium.
  • Vegetable covers your daily need for vitamin A, 68% more than yardlong bean (Asparagus bean) raw.
  • Vegetable has 2 times more manganese than yardlong bean (Asparagus bean) raw. While vegetable has 0.379mg of manganese, yardlong bean (Asparagus bean) raw has only 0.205mg.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Yardlong bean, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 IronIron +74.5%
Contains more CopperCopper +72.9%
Contains more ZincZinc +32.4%
Contains more ManganeseManganese +84.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +42%
Contains more PhosphorusPhosphorus +15.7%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +400%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 AVitamin A +397.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +107.6%
Contains more Vitamin B5Vitamin B5 +174.5%
Contains more Vitamin B6Vitamin B6 +208.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +487.5%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more FolateFolate +226.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 23.5µg 20%
Vitamin A 214µg 43µg 19%
Fiber 4.4g 18%
Vitamin C 3.2mg 18.8mg 17%
Folate 19µg 62µg 11%
Manganese 0.379mg 0.205mg 8%
Magnesium 22mg 44mg 5%
Copper 0.083mg 0.048mg 4%
Choline 24.1mg 4%
Vitamin B6 0.074mg 0.024mg 4%
Iron 0.82mg 0.47mg 4%
Vitamin E 0.38mg 3%
Vitamin B1 0.071mg 0.107mg 3%
Vitamin B3 0.851mg 0.41mg 3%
Calcium 25mg 50mg 3%
Potassium 169mg 240mg 2%
Vitamin B5 0.151mg 0.055mg 2%
Carbs 13.09g 8.35g 2%
Selenium 0.3µg 1.5µg 2%
Polyunsaturated fat 0.072g 0.169g 1%
Calories 65kcal 47kcal 1%
Vitamin B2 0.12mg 0.11mg 1%
Sodium 35mg 4mg 1%
Phosphorus 51mg 59mg 1%
Zinc 0.49mg 0.37mg 1%
Protein 2.86g 2.8g 0%
Fats 0.15g 0.4g 0%
Net carbs 8.69g 8.35g N/A
Sugar 3.12g N/A
Saturated fat 0.031g 0.105g 0%
Monounsaturated fat 0.01g 0.036g 0%
Tryptophan 0.029mg 0.032mg 0%
Threonine 0.115mg 0.104mg 0%
Isoleucine 0.139mg 0.15mg 0%
Leucine 0.19mg 0.2mg 0%
Lysine 0.17mg 0.184mg 0%
Methionine 0.034mg 0.04mg 0%
Phenylalanine 0.12mg 0.154mg 0%
Valine 0.149mg 0.162mg 0%
Histidine 0.073mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 CarbsCarbs +56.8%
Contains more OtherOther +11.7%
Contains more FatsFats +166.7%
~equal in Protein ~2.8g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -70.5%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +134.7%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.