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

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Significant differences between Flour and Yardlong bean (Asparagus bean)

  • Flour has more Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Manganese, Copper, and Vitamin B5, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Flour covers your daily Selenium needs 59% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 14 times less Vitamin B3 than Flour. Flour has 5.904mg of Vitamin B3, while Yardlong bean (Asparagus bean) has 0.41mg.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Yardlong bean, raw.

Infographic

Flour 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 +887.2%
Contains more Phosphorus +83.1%
Contains less Sodium -50%
Contains more Zinc +89.2%
Contains more Copper +200%
Contains more Calcium +233.3%
Contains more Magnesium +100%
Contains more Potassium +124.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +887.2%
Contains more Phosphorus +83.1%
Contains less Sodium -50%
Contains more Zinc +89.2%
Contains more Copper +200%
Contains more Calcium +233.3%
Contains more Magnesium +100%
Contains more Potassium +124.3%

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
Flour
8
:
Contains more Vitamin B1 +633.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +1340%
Contains more Vitamin B5 +696.4%
Contains more Vitamin B6 +83.3%
Contains more Folate +195.2%
Contains more Vitamin A +∞%
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 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +633.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +1340%
Contains more Vitamin B5 +696.4%
Contains more Vitamin B6 +83.3%
Contains more Folate +195.2%
Contains more Vitamin A +∞%
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.
Flour Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flour Yardlong bean (Asparagus bean) Opinion
Net carbs 73.61g 8.35g Flour
Protein 10.33g 2.8g Flour
Fats 0.98g 0.4g Flour
Carbs 76.31g 8.35g Flour
Calories 364kcal 47kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Yardlong bean (Asparagus bean)
Fiber 2.7g g Flour
Calcium 15mg 50mg Yardlong bean (Asparagus bean)
Iron 4.64mg 0.47mg Flour
Magnesium 22mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 108mg 59mg Flour
Potassium 107mg 240mg Yardlong bean (Asparagus bean)
Sodium 2mg 4mg Flour
Zinc 0.7mg 0.37mg Flour
Copper 0.144mg 0.048mg Flour
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.785mg 0.107mg Flour
Vitamin B2 0.494mg 0.11mg Flour
Vitamin B3 5.904mg 0.41mg Flour
Vitamin B5 0.438mg 0.055mg Flour
Vitamin B6 0.044mg 0.024mg Flour
Folate 183µg 62µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.032mg Flour
Threonine 0.281mg 0.104mg Flour
Isoleucine 0.357mg 0.15mg Flour
Leucine 0.71mg 0.2mg Flour
Lysine 0.228mg 0.184mg Flour
Methionine 0.183mg 0.04mg Flour
Phenylalanine 0.52mg 0.154mg Flour
Valine 0.415mg 0.162mg Flour
Histidine 0.23mg 0.09mg Flour
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.087g 0.036g Flour
Polyunsaturated fat 0.413g 0.169g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50
Flour
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
40
Flour
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
62%
Flour
17%
Yardlong bean (Asparagus bean)
Carbohydrates
76%
Flour
8%
Yardlong bean (Asparagus bean)
Fats
5%
Flour
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 - 0.27g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.