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

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Differences between Flour and Yardlong bean (Asparagus bean)

  • Flour is higher in Selenium, Vitamin B1, Iron, Folate, Vitamin B3, Vitamin B2, Manganese, Copper, and Vitamin B5, however, Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Flour's daily need coverage for Selenium is 59% higher.
  • Flour has 9 times more Vitamin B3 than Yardlong bean (Asparagus bean). While Flour has 5.904mg of Vitamin B3, Yardlong bean (Asparagus bean) has only 0.63mg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Yardlong bean, cooked, boiled, drained, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +373.5%
Contains more Phosphorus +89.5%
Contains less Sodium -50%
Contains more Zinc +94.4%
Contains more Copper +206.4%
Contains more Manganese +239.3%
Contains more Selenium +2160%
Contains more Calcium +193.3%
Contains more Magnesium +90.9%
Contains more Potassium +171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +373.5%
Contains more Phosphorus +89.5%
Contains less Sodium -50%
Contains more Zinc +94.4%
Contains more Copper +206.4%
Contains more Manganese +239.3%
Contains more Selenium +2160%
Contains more Calcium +193.3%
Contains more Magnesium +90.9%
Contains more Potassium +171%

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.
Flour
8
:
Contains more Vitamin B1 +823.5%
Contains more Vitamin B2 +399%
Contains more Vitamin B3 +837.1%
Contains more Vitamin B5 +758.8%
Contains more Vitamin B6 +83.3%
Contains more Folate +306.7%
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 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +823.5%
Contains more Vitamin B2 +399%
Contains more Vitamin B3 +837.1%
Contains more Vitamin B5 +758.8%
Contains more Vitamin B6 +83.3%
Contains more Folate +306.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +308.3%
Contains more Fats +880%
Contains more Carbs +731.3%
Contains more Water +633.8%
Contains more Other +56.5%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Protein +308.3%
Contains more Fats +880%
Contains more Carbs +731.3%
Contains more Water +633.8%
Contains more Other +56.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +883.3%
Contains less Saturated Fat -83.2%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +883.3%
Contains less Saturated Fat -83.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 9.18g Flour
Protein 10.33g 2.53g Flour
Fats 0.98g 0.1g Flour
Carbs 76.31g 9.18g Flour
Calories 364kcal 47kcal Flour
Sugar 0.27g Yardlong bean (Asparagus bean)
Fiber 2.7g Flour
Calcium 15mg 44mg Yardlong bean (Asparagus bean)
Iron 4.64mg 0.98mg Flour
Magnesium 22mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 108mg 57mg Flour
Potassium 107mg 290mg Yardlong bean (Asparagus bean)
Sodium 2mg 4mg Flour
Zinc 0.7mg 0.36mg Flour
Copper 0.144mg 0.047mg Flour
Manganese 0.682mg 0.201mg Flour
Selenium 33.9µg 1.5µg Flour
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.06mg Flour
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.785mg 0.085mg Flour
Vitamin B2 0.494mg 0.099mg Flour
Vitamin B3 5.904mg 0.63mg Flour
Vitamin B5 0.438mg 0.051mg Flour
Vitamin B6 0.044mg 0.024mg Flour
Folate 183µg 45µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.029mg Flour
Threonine 0.281mg 0.094mg Flour
Isoleucine 0.357mg 0.135mg Flour
Leucine 0.71mg 0.18mg Flour
Lysine 0.228mg 0.166mg Flour
Methionine 0.183mg 0.036mg Flour
Phenylalanine 0.52mg 0.139mg Flour
Valine 0.415mg 0.146mg Flour
Histidine 0.23mg 0.082mg Flour
Saturated Fat 0.155g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.087g 0.009g Flour
Polyunsaturated fat 0.413g 0.042g 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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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
50%
Flour
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
59%
Flour
19%
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 - 0.129g)
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

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. 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/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.