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

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

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Differences between wheat gluten and yardlong bean (Asparagus bean) raw

  • Wheat gluten has more selenium, iron, phosphorus, copper, and calcium, while yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, vitamin B1, and vitamin B2.
  • Wheat gluten's daily need coverage for selenium is 69% higher.
  • Yardlong bean (Asparagus bean) raw contains 11 times less iron than wheat gluten. Wheat gluten contains 5.2mg of iron, while yardlong bean (Asparagus bean) raw contains 0.47mg.
  • Wheat gluten has a lower glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Vital wheat gluten and Yardlong bean, raw.

Infographic

Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 +184%
Contains more IronIron +1006.4%
Contains more CopperCopper +279.2%
Contains more ZincZinc +129.7%
Contains more PhosphorusPhosphorus +340.7%
Contains more SeleniumSelenium +2546.7%
Contains more MagnesiumMagnesium +76%
Contains more PotassiumPotassium +140%
Contains less SodiumSodium -86.2%

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% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat gluten Yardlong bean (Asparagus bean) raw DV% diff.
Protein 75.16g 2.8g 145%
Selenium 39.7µg 1.5µg 69%
Iron 5.2mg 0.47mg 59%
Phosphorus 260mg 59mg 29%
Vitamin C 0mg 18.8mg 21%
Calories 370kcal 47kcal 16%
Folate 0µg 62µg 16%
Copper 0.182mg 0.048mg 15%
Manganese 0.205mg 9%
Vitamin B1 0mg 0.107mg 9%
Calcium 142mg 50mg 9%
Vitamin B2 0mg 0.11mg 8%
Vitamin A 0µg 43µg 5%
Magnesium 25mg 44mg 5%
Zinc 0.85mg 0.37mg 4%
Polyunsaturated fat 0.81g 0.169g 4%
Potassium 100mg 240mg 4%
Vitamin B3 0mg 0.41mg 3%
Fiber 0.6g 2%
Vitamin B6 0mg 0.024mg 2%
Fats 1.85g 0.4g 2%
Carbs 13.79g 8.35g 2%
Vitamin B5 0mg 0.055mg 1%
Saturated fat 0.272g 0.105g 1%
Sodium 29mg 4mg 1%
Net carbs 13.19g 8.35g N/A
Monounsaturated fat 0.156g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +2584.3%
Contains more FatsFats +362.5%
Contains more CarbsCarbs +65.1%
Contains more OtherOther +66.7%
Contains more WaterWater +971.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 +333.3%
Contains more Poly. FatPolyunsaturated fat +379.3%
Contains less Sat. FatSaturated fat -61.4%

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.