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  6. Welsh onion vs. Yardlong bean (Asparagus bean) raw

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

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Important differences between welsh onion and yardlong bean (Asparagus bean) raw

  • Welsh onion has more iron, vitamin C, and vitamin A; however, yardlong bean (Asparagus bean) raw has more folate and magnesium.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for folate is 12% more.
  • Welsh onion has 3 times more iron than yardlong bean (Asparagus bean) raw. Welsh onion has 1.22mg of iron, while yardlong bean (Asparagus bean) raw has 0.47mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than welsh onion.

The food varieties used in the comparison are Onions, welsh, raw and Yardlong bean, raw.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 IronIron +159.6%
Contains more CopperCopper +45.8%
Contains more ZincZinc +40.5%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +13.2%
Contains more PhosphorusPhosphorus +20.4%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +49.6%
Contains more SeleniumSelenium +150%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 +43.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +207.3%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more FolateFolate +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 193.4µg 161%
Folate 16µg 62µg 12%
Fiber 2.4g 10%
Iron 1.22mg 0.47mg 9%
Vitamin C 27mg 18.8mg 9%
Vitamin A 43µg 5%
Vitamin B1 0.05mg 0.107mg 5%
Magnesium 23mg 44mg 5%
Vitamin B6 0.072mg 0.024mg 4%
Calcium 18mg 50mg 3%
Manganese 0.137mg 0.205mg 3%
Vitamin E 0.51mg 3%
Vitamin B5 0.169mg 0.055mg 2%
Copper 0.07mg 0.048mg 2%
Vitamin B2 0.09mg 0.11mg 2%
Protein 1.9g 2.8g 2%
Selenium 0.6µg 1.5µg 2%
Choline 5.3mg 1%
Calories 34kcal 47kcal 1%
Sodium 17mg 4mg 1%
Phosphorus 49mg 59mg 1%
Zinc 0.52mg 0.37mg 1%
Potassium 212mg 240mg 1%
Carbs 6.5g 8.35g 1%
Fats 0.4g 0.4g 0%
Net carbs 4.1g 8.35g N/A
Sugar 2.18g N/A
Vitamin B3 0.4mg 0.41mg 0%
Saturated fat 0.067g 0.105g 0%
Monounsaturated fat 0.056g 0.036g 0%
Polyunsaturated fat 0.156g 0.169g 0%
Tryptophan 0.021mg 0.032mg 0%
Threonine 0.074mg 0.104mg 0%
Isoleucine 0.081mg 0.15mg 0%
Leucine 0.113mg 0.2mg 0%
Lysine 0.095mg 0.184mg 0%
Methionine 0.021mg 0.04mg 0%
Phenylalanine 0.061mg 0.154mg 0%
Valine 0.084mg 0.162mg 0%
Histidine 0.033mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +16.7%
Contains more ProteinProtein +47.4%
Contains more CarbsCarbs +28.5%
~equal in Fats ~0.4g
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -36.2%
Contains more Mono. FatMonounsaturated fat +55.6%
~equal in Polyunsaturated fat ~0.169g

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.