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

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 C +∞%
Contains more Vitamin A +∞%
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 +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 C +∞%
Contains more Vitamin A +∞%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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 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.

All nutrients comparison - raw data values

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