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

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Significant differences between flour and yardlong bean (Asparagus bean) raw

  • Flour has more selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, manganese, and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Flour covers your daily selenium needs 59% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 14 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while yardlong bean (Asparagus bean) raw has 0.41mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of flour is 72.

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) raw 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.
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +887.2%
Contains more CopperCopper +200%
Contains more ZincZinc +89.2%
Contains more PhosphorusPhosphorus +83.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +232.7%
Contains more SeleniumSelenium +2160%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +633.6%
Contains more Vitamin B2Vitamin B2 +349.1%
Contains more Vitamin B3Vitamin B3 +1340%
Contains more Vitamin B5Vitamin B5 +696.4%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +195.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 33.9µg 1.5µg 59%
Vitamin B1 0.785mg 0.107mg 57%
Iron 4.64mg 0.47mg 52%
Vitamin B3 5.904mg 0.41mg 34%
Folate 183µg 62µg 30%
Vitamin B2 0.494mg 0.11mg 30%
Carbs 76.31g 8.35g 23%
Vitamin C 0mg 18.8mg 21%
Manganese 0.682mg 0.205mg 21%
Calories 364kcal 47kcal 16%
Protein 10.33g 2.8g 15%
Copper 0.144mg 0.048mg 11%
Fiber 2.7g 11%
Vitamin B5 0.438mg 0.055mg 8%
Phosphorus 108mg 59mg 7%
Magnesium 22mg 44mg 5%
Vitamin A 0µg 43µg 5%
Calcium 15mg 50mg 4%
Potassium 107mg 240mg 4%
Zinc 0.7mg 0.37mg 3%
Vitamin B6 0.044mg 0.024mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.413g 0.169g 2%
Fats 0.98g 0.4g 1%
Net carbs 73.61g 8.35g N/A
Sugar 0.27g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.105g 0%
Monounsaturated fat 0.087g 0.036g 0%
Tryptophan 0.127mg 0.032mg 0%
Threonine 0.281mg 0.104mg 0%
Isoleucine 0.357mg 0.15mg 0%
Leucine 0.71mg 0.2mg 0%
Lysine 0.228mg 0.184mg 0%
Methionine 0.183mg 0.04mg 0%
Phenylalanine 0.52mg 0.154mg 0%
Valine 0.415mg 0.162mg 0%
Histidine 0.23mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +268.9%
Contains more FatsFats +145%
Contains more CarbsCarbs +813.9%
Contains more WaterWater +637%
Contains more OtherOther +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +141.7%
Contains more Poly. FatPolyunsaturated fat +144.4%
Contains less Sat. FatSaturated fat -32.3%

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) raw - 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.