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

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

  • Waffle is richer in selenium, iron, calcium, phosphorus, vitamin B2, and vitamin B1, while yardlong bean (Asparagus bean) raw is higher in vitamin C.
  • Waffle's daily need coverage for selenium is 81% higher.

We used Waffles, plain, prepared from recipe and Yardlong bean, raw types in this comparison.

Infographic

Waffle 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.
Waffle
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +410%
Contains more IronIron +391.5%
Contains more CopperCopper +29.2%
Contains more ZincZinc +83.8%
Contains more PhosphorusPhosphorus +222%
Contains more ManganeseManganese +29.3%
Contains more SeleniumSelenium +2980%
Contains more MagnesiumMagnesium +131.6%
Contains more PotassiumPotassium +50.9%
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.
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 AVitamin A +51.2%
Contains more Vitamin B1Vitamin B1 +145.8%
Contains more Vitamin B2Vitamin B2 +215.5%
Contains more Vitamin B3Vitamin B3 +405.6%
Contains more Vitamin B5Vitamin B5 +781.8%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +4600%
Contains more FolateFolate +34.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +182.1%
Contains more FatsFats +3425%
Contains more CarbsCarbs +294%
Contains more OtherOther +416.7%
Contains more WaterWater +109.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +9680.6%
Contains more Poly. FatPolyunsaturated fat +3914.8%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Yardlong bean (Asparagus bean) raw
Lower in Cholesterol 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 Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Waffle Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 46.2µg 1.5µg 81%
Polyunsaturated fat 6.785g 0.169g 44%
Cholesterol 69mg 0mg 23%
Iron 2.31mg 0.47mg 23%
Sodium 511mg 4mg 22%
Fats 14.1g 0.4g 21%
Calcium 255mg 50mg 21%
Vitamin C 0.4mg 18.8mg 20%
Phosphorus 190mg 59mg 19%
Vitamin B2 0.347mg 0.11mg 18%
Saturated fat 2.866g 0.105g 13%
Vitamin B1 0.263mg 0.107mg 13%
Calories 291kcal 47kcal 12%
Protein 7.9g 2.8g 10%
Vitamin B12 0.25µg 0µg 10%
Vitamin B3 2.073mg 0.41mg 10%
Monounsaturated fat 3.521g 0.036g 9%
Vitamin B5 0.485mg 0.055mg 9%
Carbs 32.9g 8.35g 8%
Magnesium 19mg 44mg 6%
Folate 46µg 62µg 4%
Zinc 0.68mg 0.37mg 3%
Manganese 0.265mg 0.205mg 3%
Vitamin B6 0.056mg 0.024mg 2%
Potassium 159mg 240mg 2%
Vitamin A 65µg 43µg 2%
Copper 0.062mg 0.048mg 2%
Net carbs 32.9g 8.35g N/A
Tryptophan 0.099mg 0.032mg 0%
Threonine 0.289mg 0.104mg 0%
Isoleucine 0.362mg 0.15mg 0%
Leucine 0.63mg 0.2mg 0%
Lysine 0.384mg 0.184mg 0%
Methionine 0.179mg 0.04mg 0%
Phenylalanine 0.395mg 0.154mg 0%
Valine 0.409mg 0.162mg 0%
Histidine 0.187mg 0.09mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle 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
24%
Waffle
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
66%
Waffle
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 - 69mg)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 507mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 2.761g)
Which food is lower in glycemic index?
Waffle
Waffle is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.