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

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

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Significant differences between watercress and yardlong bean (Asparagus bean) raw

  • Watercress has more vitamin A, vitamin C, vitamin B6, calcium, and vitamin B5; however, yardlong bean (Asparagus bean) raw is richer in folate and magnesium.
  • Watercress covers your daily vitamin A needs 47% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 6 times less vitamin B5 than watercress. Watercress has 0.31mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Watercress, raw and Yardlong bean, raw.

Infographic

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +140%
Contains more PotassiumPotassium +37.5%
Contains more CopperCopper +60.4%
Contains more ManganeseManganese +19%
Contains more MagnesiumMagnesium +109.5%
Contains more IronIron +135%
Contains more ZincZinc +236.4%
Contains less SodiumSodium -90.2%
Contains more SeleniumSelenium +66.7%
~equal in Phosphorus ~59mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +128.7%
Contains more Vitamin AVitamin A +272.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +463.6%
Contains more Vitamin B6Vitamin B6 +437.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +105%
Contains more FolateFolate +588.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 18.8mg 27%
Folate 9µg 62µg 13%
Vitamin A 160µg 43µg 13%
Vitamin B6 0.129mg 0.024mg 8%
Calcium 120mg 50mg 7%
Vitamin E 1mg 7%
Vitamin B5 0.31mg 0.055mg 5%
Magnesium 21mg 44mg 5%
Potassium 330mg 240mg 3%
Iron 0.2mg 0.47mg 3%
Copper 0.077mg 0.048mg 3%
Fiber 0.5g 2%
Zinc 0.11mg 0.37mg 2%
Sodium 41mg 4mg 2%
Carbs 1.29g 8.35g 2%
Choline 9mg 2%
Manganese 0.244mg 0.205mg 2%
Calories 11kcal 47kcal 2%
Vitamin B3 0.2mg 0.41mg 1%
Polyunsaturated fat 0.035g 0.169g 1%
Vitamin B1 0.09mg 0.107mg 1%
Vitamin B2 0.12mg 0.11mg 1%
Protein 2.3g 2.8g 1%
Selenium 0.9µg 1.5µg 1%
Fats 0.1g 0.4g 0%
Net carbs 0.79g 8.35g N/A
Sugar 0.2g N/A
Phosphorus 60mg 59mg 0%
Saturated fat 0.027g 0.105g 0%
Monounsaturated fat 0.008g 0.036g 0%
Tryptophan 0.03mg 0.032mg 0%
Threonine 0.133mg 0.104mg 0%
Isoleucine 0.093mg 0.15mg 0%
Leucine 0.166mg 0.2mg 0%
Lysine 0.134mg 0.184mg 0%
Methionine 0.02mg 0.04mg 0%
Phenylalanine 0.114mg 0.154mg 0%
Valine 0.137mg 0.162mg 0%
Histidine 0.04mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 OtherOther +100%
Contains more ProteinProtein +21.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +547.3%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -74.3%
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +382.9%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.