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.
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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 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
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
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
15%
Minerals Daily Need Coverage Score
59%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.05g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1)
Which food contains less Sodium?
Flour contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Flour is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.