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

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

Compare

The main differences between walnut and yardlong bean (Asparagus bean) raw

  • Walnut is richer in copper, manganese, phosphorus, vitamin B6, iron, magnesium, zinc, and vitamin B1, yet yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for copper for walnut is 171% higher.
  • Walnut contains 58 times more saturated fat than yardlong bean (Asparagus bean) raw. Walnut contains 6.126g of saturated fat, while yardlong bean (Asparagus bean) raw contains 0.105g.
  • Walnut has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Nuts, walnuts, english and Yardlong bean, raw.

Infographic

Walnut 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.
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +259.1%
Contains more CalciumCalcium +96%
Contains more PotassiumPotassium +83.8%
Contains more IronIron +519.1%
Contains more CopperCopper +3204.2%
Contains more ZincZinc +735.1%
Contains more PhosphorusPhosphorus +486.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1565.4%
Contains more SeleniumSelenium +226.7%

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.
Walnut
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +218.7%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +174.4%
Contains more Vitamin B5Vitamin B5 +936.4%
Contains more Vitamin B6Vitamin B6 +2137.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1346.2%
Contains more Vitamin AVitamin A +4200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 47.174g 0.169g 313%
Copper 1.586mg 0.048mg 171%
Manganese 3.414mg 0.205mg 140%
Fats 65.21g 0.4g 100%
Phosphorus 346mg 59mg 41%
Vitamin B6 0.537mg 0.024mg 39%
Iron 2.91mg 0.47mg 31%
Calories 654kcal 47kcal 30%
Saturated fat 6.126g 0.105g 27%
Magnesium 158mg 44mg 27%
Fiber 6.7g 27%
Protein 15.23g 2.8g 25%
Zinc 3.09mg 0.37mg 25%
Monounsaturated fat 8.933g 0.036g 22%
Vitamin B1 0.341mg 0.107mg 20%
Vitamin C 1.3mg 18.8mg 19%
Vitamin B5 0.57mg 0.055mg 10%
Folate 98µg 62µg 9%
Choline 39.2mg 7%
Selenium 4.9µg 1.5µg 6%
Potassium 441mg 240mg 6%
Vitamin A 1µg 43µg 5%
Vitamin E 0.7mg 5%
Calcium 98mg 50mg 5%
Vitamin B3 1.125mg 0.41mg 4%
Vitamin B2 0.15mg 0.11mg 3%
Vitamin K 2.7µg 2%
Carbs 13.71g 8.35g 2%
Net carbs 7.01g 8.35g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 4mg 0%
Tryptophan 0.17mg 0.032mg 0%
Threonine 0.596mg 0.104mg 0%
Isoleucine 0.625mg 0.15mg 0%
Leucine 1.17mg 0.2mg 0%
Lysine 0.424mg 0.184mg 0%
Methionine 0.236mg 0.04mg 0%
Phenylalanine 0.711mg 0.154mg 0%
Valine 0.753mg 0.162mg 0%
Histidine 0.391mg 0.09mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +443.9%
Contains more FatsFats +16202.5%
Contains more CarbsCarbs +64.2%
Contains more OtherOther +196.7%
Contains more WaterWater +2058.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +24713.9%
Contains more Poly. FatPolyunsaturated fat +27813.6%
Contains less Sat. FatSaturated fat -98.3%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.