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Khorasan wheat vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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What are the differences between Khorasan wheat and Yardlong bean (Asparagus bean)?

  • Khorasan wheat is higher in Selenium, Manganese, Copper, Phosphorus, Iron, Vitamin B1, Vitamin B3, Zinc, and Magnesium, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Khorasan wheat's daily need coverage for Selenium is 145% more.
  • Yardlong bean (Asparagus bean) contains 16 times less Vitamin B3 than Khorasan wheat. Khorasan wheat contains 6.375mg of Vitamin B3, while Yardlong bean (Asparagus bean) contains 0.41mg.

We used Wheat, KAMUT khorasan, uncooked and Yardlong bean, raw types in this article.

Infographic

Khorasan wheat vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +702.1%
Contains more Magnesium +195.5%
Contains more Phosphorus +516.9%
Contains more Potassium +67.9%
Contains more Zinc +894.6%
Contains more Copper +954.2%
Contains more Calcium +127.3%
Contains less Sodium -20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +702.1%
Contains more Magnesium +195.5%
Contains more Phosphorus +516.9%
Contains more Potassium +67.9%
Contains more Zinc +894.6%
Contains more Copper +954.2%
Contains more Calcium +127.3%
Contains less Sodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +429%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +1454.9%
Contains more Vitamin B5 +1625.5%
Contains more Vitamin B6 +979.2%
Contains more Vitamin A +8550%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +429%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +1454.9%
Contains more Vitamin B5 +1625.5%
Contains more Vitamin B6 +979.2%
Contains more Vitamin A +8550%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Yardlong bean (Asparagus bean) Opinion
Net carbs 59.48g 8.35g Khorasan wheat
Protein 14.54g 2.8g Khorasan wheat
Fats 2.13g 0.4g Khorasan wheat
Carbs 70.58g 8.35g Khorasan wheat
Calories 337kcal 47kcal Khorasan wheat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g g Yardlong bean (Asparagus bean)
Fiber 11.1g g Khorasan wheat
Calcium 22mg 50mg Yardlong bean (Asparagus bean)
Iron 3.77mg 0.47mg Khorasan wheat
Magnesium 130mg 44mg Khorasan wheat
Phosphorus 364mg 59mg Khorasan wheat
Potassium 403mg 240mg Khorasan wheat
Sodium 5mg 4mg Yardlong bean (Asparagus bean)
Zinc 3.68mg 0.37mg Khorasan wheat
Copper 0.506mg 0.048mg Khorasan wheat
Vitamin A 10IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.61mg mg Khorasan wheat
Vitamin D IU 0IU Yardlong bean (Asparagus bean)
Vitamin D µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.566mg 0.107mg Khorasan wheat
Vitamin B2 0.184mg 0.11mg Khorasan wheat
Vitamin B3 6.375mg 0.41mg Khorasan wheat
Vitamin B5 0.949mg 0.055mg Khorasan wheat
Vitamin B6 0.259mg 0.024mg Khorasan wheat
Folate µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 µg 0µg Yardlong bean (Asparagus bean)
Vitamin K 1.8µg µg Khorasan wheat
Tryptophan 0.13mg 0.032mg Khorasan wheat
Threonine 0.442mg 0.104mg Khorasan wheat
Isoleucine 0.566mg 0.15mg Khorasan wheat
Leucine 1.112mg 0.2mg Khorasan wheat
Lysine 0.416mg 0.184mg Khorasan wheat
Methionine 0.251mg 0.04mg Khorasan wheat
Phenylalanine 0.772mg 0.154mg Khorasan wheat
Valine 0.687mg 0.162mg Khorasan wheat
Histidine 0.379mg 0.09mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g 0g Yardlong bean (Asparagus bean)
Saturated Fat 0.196g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.213g 0.036g Khorasan wheat
Polyunsaturated fat 0.621g 0.169g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
88
Khorasan wheat
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
17%
Yardlong bean (Asparagus bean)
Carbohydrates
71%
Khorasan wheat
8%
Yardlong bean (Asparagus bean)
Fats
10%
Khorasan wheat
2%
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 - 7.84g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Yardlong bean (Asparagus bean) - 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.