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

Wax gourd vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

Compare

The main differences between Wax gourd and Yardlong bean (Asparagus bean)

  • Wax gourd contains less Folate, Potassium, Magnesium, Vitamin B2, Iron, Vitamin C, Manganese, and Phosphorus than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 27 times less Sodium than Wax gourd. Wax gourd has 107mg of Sodium, while Yardlong bean (Asparagus bean) has 4mg.

Food types used in this article are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Wax gourd vs Yardlong bean (Asparagus bean) 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.
Wax gourd
Wax gourd
1
:
9
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Zinc +63.9%
Contains more Calcium +144.4%
Contains more Iron +157.9%
Contains more Magnesium +320%
Contains more Phosphorus +235.3%
Contains more Potassium +5700%
Contains less Sodium -96.3%
Contains more Copper +113.6%
Contains more Manganese +258.9%
Contains more Selenium +650%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Zinc +63.9%
Contains more Calcium +144.4%
Contains more Iron +157.9%
Contains more Magnesium +320%
Contains more Phosphorus +235.3%
Contains more Potassium +5700%
Contains less Sodium -96.3%
Contains more Copper +113.6%
Contains more Manganese +258.9%
Contains more Selenium +650%

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.
Wax gourd
Wax gourd
4
:
6
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B5 +137.3%
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +54.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +9800%
Contains more Vitamin B3 +64.1%
Contains more Folate +1025%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B5 +137.3%
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +54.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +9800%
Contains more Vitamin B3 +64.1%
Contains more Folate +1025%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +100%
Contains more Protein +532.5%
Contains more Carbs +202%
Contains more Other +140%
Equal in Water - 87.47
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +100%
Contains more Protein +532.5%
Contains more Carbs +202%
Contains more Other +140%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +109.5%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +109.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Yardlong bean (Asparagus bean) Opinion
Net carbs 2.04g 9.18g Yardlong bean (Asparagus bean)
Protein 0.4g 2.53g Yardlong bean (Asparagus bean)
Fats 0.2g 0.1g Wax gourd
Carbs 3.04g 9.18g Yardlong bean (Asparagus bean)
Calories 14kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 1.18g Yardlong bean (Asparagus bean)
Fiber 1g Wax gourd
Calcium 18mg 44mg Yardlong bean (Asparagus bean)
Iron 0.38mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 10mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 17mg 57mg Yardlong bean (Asparagus bean)
Potassium 5mg 290mg Yardlong bean (Asparagus bean)
Sodium 107mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.59mg 0.36mg Wax gourd
Copper 0.022mg 0.047mg Yardlong bean (Asparagus bean)
Manganese 0.056mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.2µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.08mg Wax gourd
Vitamin C 10.5mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.034mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.001mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.384mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.121mg 0.051mg Wax gourd
Vitamin B6 0.032mg 0.024mg Wax gourd
Folate 4µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.009mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.003mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.016g 0.026g Wax gourd
Monounsaturated Fat 0.037g 0.009g Wax gourd
Polyunsaturated fat 0.088g 0.042g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Wax gourd
Wax gourd vs Pumpkin
Pumpkin
Wax gourd
Wax gourd vs Melon
Melon
Wax gourd
Wax gourd vs Watermelon
Watermelon
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Corn raw
Corn raw
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Green bean raw
Green bean raw
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) vs Beetroot
Beetroot

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
6%
Wax gourd
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
8%
Wax gourd
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.