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

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A recap on differences between Wheat and Yardlong bean (Asparagus bean)

  • Wheat is higher than Yardlong bean (Asparagus bean) 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).
  • Wheat contains 17 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Wheat contains 0.419mg of Vitamin B6, Yardlong bean (Asparagus bean) contains only 0.024mg.

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

Infographic

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
Wheat
Wheat
7
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +648.9%
Contains more Potassium +79.6%
Contains more Magnesium +227.3%
Contains more Copper +1052.1%
Contains more Zinc +1024.3%
Contains more Phosphorus +761%
Contains less Sodium -50%
Contains more Calcium +47.1%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Yardlong bean (Asparagus bean)
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +648.9%
Contains more Potassium +79.6%
Contains more Magnesium +227.3%
Contains more Copper +1052.1%
Contains more Zinc +1024.3%
Contains more Phosphorus +761%
Contains less Sodium -50%
Contains more Calcium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
5
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +291.6%
Contains more Vitamin B3 +1543.4%
Contains more Vitamin B5 +1600%
Contains more Vitamin B6 +1645.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +44.2%
Equal in Vitamin B2 - 0.11
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Yardlong bean (Asparagus bean)
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +291.6%
Contains more Vitamin B3 +1543.4%
Contains more Vitamin B5 +1600%
Contains more Vitamin B6 +1645.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +44.2%
Equal in Vitamin B2 - 0.11

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
37
Wheat
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
100
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
82%
Wheat
17%
Yardlong bean (Asparagus bean)
Carbohydrates
71%
Wheat
8%
Yardlong bean (Asparagus bean)
Fats
11%
Wheat
2%
Yardlong bean (Asparagus bean)

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.
Wheat Yardlong bean (Asparagus bean)
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.349g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Wheat Yardlong bean (Asparagus bean) Opinion
Calories 339 47 Wheat
Protein 13.68 2.8 Wheat
Fats 2.47 0.4 Wheat
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 71.13 8.35 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 0.47 Wheat
Calcium 34 50 Yardlong bean (Asparagus bean)
Potassium 431 240 Wheat
Magnesium 144 44 Wheat
Sugar
Fiber
Copper 0.553 0.048 Wheat
Zinc 4.16 0.37 Wheat
Starch
Phosphorus 508 59 Wheat
Sodium 2 4 Wheat
Vitamin A 0 865 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.107 Wheat
Vitamin B2 0.121 0.11 Wheat
Vitamin B3 6.738 0.41 Wheat
Vitamin B5 0.935 0.055 Wheat
Vitamin B6 0.419 0.024 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 62 Yardlong bean (Asparagus bean)
Trans Fat 0 Wheat
Saturated Fat 0.454 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.344 0.036 Wheat
Polyunsaturated fat 0.978 0.169 Wheat
Tryptophan 0.176 0.032 Wheat
Threonine 0.366 0.104 Wheat
Isoleucine 0.533 0.15 Wheat
Leucine 0.934 0.2 Wheat
Lysine 0.303 0.184 Wheat
Methionine 0.221 0.04 Wheat
Phenylalanine 0.681 0.154 Wheat
Valine 0.594 0.162 Wheat
Histidine 0.322 0.09 Wheat
Fructose

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