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

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

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A recap on differences between wheat and yardlong bean (Asparagus bean) raw

  • Wheat is higher than yardlong bean (Asparagus bean) raw in selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, vitamin B6, vitamin B1, and magnesium.
  • Wheat covers your daily selenium needs 160% more than yardlong bean (Asparagus bean) raw.
  • Wheat contains 17 times more vitamin B6 than yardlong bean (Asparagus bean) raw. While wheat contains 0.419mg of vitamin B6, yardlong bean (Asparagus bean) raw contains only 0.024mg.
  • The glycemic index of wheat is lower.

Food varieties used in this article are Wheat, durum and Yardlong bean, raw.

Infographic

Wheat vs Yardlong bean (Asparagus bean) raw infographic
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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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +227.3%
Contains more PotassiumPotassium +79.6%
Contains more IronIron +648.9%
Contains more CopperCopper +1052.1%
Contains more ZincZinc +1024.3%
Contains more PhosphorusPhosphorus +761%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1369.3%
Contains more SeleniumSelenium +5860%
Contains more CalciumCalcium +47.1%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +291.6%
Contains more Vitamin B3Vitamin B3 +1543.4%
Contains more Vitamin B5Vitamin B5 +1600%
Contains more Vitamin B6Vitamin B6 +1645.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +44.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 89.4µg 1.5µg 160%
Manganese 3.012mg 0.205mg 122%
Phosphorus 508mg 59mg 64%
Copper 0.553mg 0.048mg 56%
Vitamin B3 6.738mg 0.41mg 40%
Iron 3.52mg 0.47mg 38%
Zinc 4.16mg 0.37mg 34%
Vitamin B6 0.419mg 0.024mg 30%
Vitamin B1 0.419mg 0.107mg 26%
Magnesium 144mg 44mg 24%
Protein 13.68g 2.8g 22%
Vitamin C 0mg 18.8mg 21%
Carbs 71.13g 8.35g 21%
Vitamin B5 0.935mg 0.055mg 18%
Calories 339kcal 47kcal 15%
Potassium 431mg 240mg 6%
Vitamin A 0µg 43µg 5%
Folate 43µg 62µg 5%
Polyunsaturated fat 0.978g 0.169g 5%
Fats 2.47g 0.4g 3%
Calcium 34mg 50mg 2%
Saturated fat 0.454g 0.105g 2%
Vitamin B2 0.121mg 0.11mg 1%
Monounsaturated fat 0.344g 0.036g 1%
Net carbs 71.13g 8.35g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.176mg 0.032mg 0%
Threonine 0.366mg 0.104mg 0%
Isoleucine 0.533mg 0.15mg 0%
Leucine 0.934mg 0.2mg 0%
Lysine 0.303mg 0.184mg 0%
Methionine 0.221mg 0.04mg 0%
Phenylalanine 0.681mg 0.154mg 0%
Valine 0.594mg 0.162mg 0%
Histidine 0.322mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 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 +388.6%
Contains more FatsFats +517.5%
Contains more CarbsCarbs +751.9%
Contains more OtherOther +196.7%
Contains more WaterWater +703%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +855.6%
Contains more Poly. FatPolyunsaturated fat +478.7%
Contains less Sat. FatSaturated fat -76.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.