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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
Contains more Iron +648.9%
Contains more Magnesium +227.3%
Contains more Phosphorus +761%
Contains more Potassium +79.6%
Contains less Sodium -50%
Contains more Zinc +1024.3%
Contains more Copper +1052.1%
Contains more Calcium +47.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +648.9%
Contains more Magnesium +227.3%
Contains more Phosphorus +761%
Contains more Potassium +79.6%
Contains less Sodium -50%
Contains more Zinc +1024.3%
Contains more Copper +1052.1%
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
5
:
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 A +∞%
Contains more Vitamin C +∞%
Contains more Folate +44.2%
Equal in Vitamin B2 - 0.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 +291.6%
Contains more Vitamin B3 +1543.4%
Contains more Vitamin B5 +1600%
Contains more Vitamin B6 +1645.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +44.2%
Equal in Vitamin B2 - 0.11

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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.