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Khorasan wheat vs. Yardlong beans — In-Depth Nutrition Comparison

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How are Khorasan wheat and Yardlong beans different?

  • Khorasan wheat is higher than Yardlong beans in Selenium, Manganese, Copper, Phosphorus, Vitamin B1, Vitamin B3, Iron, Zinc, Magnesium, and Vitamin B6.
  • Khorasan wheat covers your daily need of Selenium 145% more than Yardlong beans.
  • Khorasan wheat contains 14 times more Manganese than Yardlong beans. Khorasan wheat contains 2.735mg of Manganese, while Yardlong beans contains 0.201mg.

Wheat, KAMUT khorasan, uncooked and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Khorasan wheat vs Yardlong beans 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +209.5%
Contains more PotassiumPotassium +39%
Contains more IronIron +284.7%
Contains more CopperCopper +976.6%
Contains more ZincZinc +922.2%
Contains more PhosphorusPhosphorus +538.6%
Contains more ManganeseManganese +1260.7%
Contains more SeleniumSelenium +5333.3%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -20%

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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +565.9%
Contains more Vitamin B2Vitamin B2 +85.9%
Contains more Vitamin B3Vitamin B3 +911.9%
Contains more Vitamin B5Vitamin B5 +1760.8%
Contains more Vitamin B6Vitamin B6 +979.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
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 ProteinProtein +474.7%
Contains more FatsFats +2030%
Contains more CarbsCarbs +668.8%
Contains more OtherOther +133.3%
Contains more WaterWater +690.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
34% 12% 55%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated Fat +2266.7%
Contains more Poly. FatPolyunsaturated fat +1378.6%
Contains less Sat. FatSaturated Fat -86.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Yardlong beans
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 beans Opinion
Calories 337kcal 47kcal Khorasan wheat
Protein 14.54g 2.53g Khorasan wheat
Fats 2.13g 0.1g Khorasan wheat
Vitamin C 0mg 16.2mg Yardlong beans
Net carbs 59.48g 9.18g Khorasan wheat
Carbs 70.58g 9.18g Khorasan wheat
Magnesium 130mg 42mg Khorasan wheat
Calcium 22mg 44mg Yardlong beans
Potassium 403mg 290mg Khorasan wheat
Iron 3.77mg 0.98mg Khorasan wheat
Sugar 7.84g Yardlong beans
Fiber 11.1g Khorasan wheat
Copper 0.506mg 0.047mg Khorasan wheat
Zinc 3.68mg 0.36mg Khorasan wheat
Starch 52.41g Khorasan wheat
Phosphorus 364mg 57mg Khorasan wheat
Sodium 5mg 4mg Yardlong beans
Vitamin A 10IU 450IU Yardlong beans
Vitamin A 1µg 23µg Yardlong beans
Vitamin E 0.61mg Khorasan wheat
Manganese 2.735mg 0.201mg Khorasan wheat
Selenium 81.5µg 1.5µg Khorasan wheat
Vitamin B1 0.566mg 0.085mg Khorasan wheat
Vitamin B2 0.184mg 0.099mg Khorasan wheat
Vitamin B3 6.375mg 0.63mg Khorasan wheat
Vitamin B5 0.949mg 0.051mg Khorasan wheat
Vitamin B6 0.259mg 0.024mg Khorasan wheat
Vitamin K 1.8µg Khorasan wheat
Folate 45µg Yardlong beans
Trans Fat 0.005g 0g Yardlong beans
Choline 25.8mg Khorasan wheat
Saturated Fat 0.196g 0.026g Yardlong beans
Monounsaturated Fat 0.213g 0.009g Khorasan wheat
Polyunsaturated fat 0.621g 0.042g Khorasan wheat
Tryptophan 0.13mg 0.029mg Khorasan wheat
Threonine 0.442mg 0.094mg Khorasan wheat
Isoleucine 0.566mg 0.135mg Khorasan wheat
Leucine 1.112mg 0.18mg Khorasan wheat
Lysine 0.416mg 0.166mg Khorasan wheat
Methionine 0.251mg 0.036mg Khorasan wheat
Phenylalanine 0.772mg 0.139mg Khorasan wheat
Valine 0.687mg 0.146mg Khorasan wheat
Histidine 0.379mg 0.082mg Khorasan wheat
Fructose 0.11g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Yardlong beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Khorasan wheat
14%
Yardlong beans
Minerals Daily Need Coverage Score
150%
Khorasan wheat
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.17g)
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

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Yardlong beans - 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.