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

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

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What are the main differences between wafer and yardlong bean (Asparagus bean) raw?

  • Wafer is richer in copper, iron, manganese, vitamin B3, vitamin B2, and phosphorus, while yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A.
  • Wafer's daily need coverage for copper is 46% higher.
  • Yardlong bean (Asparagus bean) raw has 145 times less sodium than wafer. Wafer has 580mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than wafer (61).

We used Cookies, chocolate wafers and Yardlong bean, raw types in this comparison.

Infographic

Wafer 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.
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +20.5%
Contains more IronIron +753.2%
Contains more CopperCopper +864.6%
Contains more ZincZinc +194.6%
Contains more PhosphorusPhosphorus +123.7%
Contains more ManganeseManganese +239.5%
Contains more SeleniumSelenium +280%
Contains more CalciumCalcium +61.3%
Contains more PotassiumPotassium +14.3%
Contains less SodiumSodium -99.3%

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.
Wafer
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +89.7%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +597.1%
Contains more Vitamin B5Vitamin B5 +592.7%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1333.3%
Contains more FolateFolate +31.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +135.7%
Contains more FatsFats +3450%
Contains more CarbsCarbs +770.7%
Contains more OtherOther +233.3%
Contains more WaterWater +1852.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +13413.9%
Contains more Poly. FatPolyunsaturated fat +2357.4%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Yardlong bean (Asparagus bean) raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wafer Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.463mg 0.048mg 46%
Iron 4.01mg 0.47mg 44%
Polyunsaturated fat 4.153g 0.169g 27%
Sodium 580mg 4mg 25%
Fats 14.2g 0.4g 21%
Vitamin C 0mg 18.8mg 21%
Carbs 72.7g 8.35g 21%
Manganese 0.696mg 0.205mg 21%
Calories 433kcal 47kcal 19%
Saturated fat 4.241g 0.105g 19%
Vitamin B3 2.858mg 0.41mg 15%
Fiber 3.4g 14%
Monounsaturated fat 4.865g 0.036g 12%
Vitamin B2 0.266mg 0.11mg 12%
Phosphorus 132mg 59mg 10%
Selenium 5.7µg 1.5µg 8%
Vitamin B1 0.203mg 0.107mg 8%
Protein 6.6g 2.8g 8%
Zinc 1.09mg 0.37mg 7%
Vitamin B5 0.381mg 0.055mg 7%
Vitamin E 0.72mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin A 3µg 43µg 4%
Folate 47µg 62µg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin B6 0.051mg 0.024mg 2%
Calcium 31mg 50mg 2%
Magnesium 53mg 44mg 2%
Vitamin K 2.4µg 2%
Potassium 210mg 240mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 8.35g N/A
Sugar 37.43g N/A
Tryptophan 0.096mg 0.032mg 0%
Threonine 0.22mg 0.104mg 0%
Isoleucine 0.261mg 0.15mg 0%
Leucine 0.447mg 0.2mg 0%
Lysine 0.281mg 0.184mg 0%
Methionine 0.105mg 0.04mg 0%
Phenylalanine 0.308mg 0.154mg 0%
Valine 0.323mg 0.162mg 0%
Histidine 0.128mg 0.09mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
21%
Wafer
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
65%
Wafer
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 4.136g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.