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  6. Whey vs. Yardlong bean (Asparagus bean) raw

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

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Summary of differences between whey and yardlong bean (Asparagus bean) raw

  • Whey has more vitamin B12 and vitamin B5; however, yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, manganese, magnesium, vitamin B1, and iron.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 21% more than whey.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Whey, sweet, fluid and Yardlong bean, raw.

Infographic

Whey vs Yardlong bean (Asparagus bean) raw infographic
Infographic link

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.
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 SeleniumSelenium +26.7%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +49.1%
Contains more IronIron +683.3%
Contains more CopperCopper +1100%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +20400%
~equal in Calcium ~50mg

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.
Whey
Whey
5
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B2Vitamin B2 +43.6%
Contains more Vitamin B5Vitamin B5 +596.4%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +18700%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +197.2%
Contains more Vitamin B3Vitamin B3 +454.1%
Contains more FolateFolate +6100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0.1mg 18.8mg 21%
Folate 1µg 62µg 15%
Vitamin B12 0.28µg 0µg 12%
Manganese 0.001mg 0.205mg 9%
Magnesium 8mg 44mg 9%
Vitamin B5 0.383mg 0.055mg 7%
Vitamin B1 0.036mg 0.107mg 6%
Copper 0.004mg 0.048mg 5%
Iron 0.06mg 0.47mg 5%
Protein 0.85g 2.8g 4%
Vitamin A 3µg 43µg 4%
Vitamin B2 0.158mg 0.11mg 4%
Choline 16mg 3%
Potassium 161mg 240mg 2%
Vitamin B3 0.074mg 0.41mg 2%
Zinc 0.13mg 0.37mg 2%
Phosphorus 46mg 59mg 2%
Sodium 54mg 4mg 2%
Vitamin B6 0.031mg 0.024mg 1%
Saturated fat 0.23g 0.105g 1%
Polyunsaturated fat 0.011g 0.169g 1%
Calories 27kcal 47kcal 1%
Selenium 1.9µg 1.5µg 1%
Cholesterol 2mg 0mg 1%
Carbs 5.14g 8.35g 1%
Fats 0.36g 0.4g 0%
Net carbs 5.14g 8.35g N/A
Calcium 47mg 50mg 0%
Sugar 5.14g N/A
Monounsaturated fat 0.1g 0.036g 0%
Tryptophan 0.013mg 0.032mg 0%
Threonine 0.054mg 0.104mg 0%
Isoleucine 0.047mg 0.15mg 0%
Leucine 0.078mg 0.2mg 0%
Lysine 0.068mg 0.184mg 0%
Methionine 0.016mg 0.04mg 0%
Phenylalanine 0.027mg 0.154mg 0%
Valine 0.046mg 0.162mg 0%
Histidine 0.016mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +229.4%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +62.5%
Contains more OtherOther +13.2%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +177.8%
Contains less Sat. FatSaturated fat -54.3%
Contains more Poly. FatPolyunsaturated fat +1436.4%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.