White bread vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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How are white bread and yardlong bean (Asparagus bean) raw different?
- White bread has more iron, selenium, vitamin B1, vitamin B3, manganese, folate, and vitamin B2; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
- White bread covers your daily need for iron, 39% more than yardlong bean (Asparagus bean) raw.
- White bread has 123 times more sodium than yardlong bean (Asparagus bean) raw. White bread has 490mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
- 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 white bread is 73.
Bread, white, commercially prepared (includes soft bread crumbs) and Yardlong bean, raw types were used in this article.
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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 CalciumCalcium | +188% |
| Contains more IronIron | +668.1% |
| Contains more CopperCopper | +110.4% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +66.1% |
| Contains more ManganeseManganese | +161.5% |
| Contains more SeleniumSelenium | +1366.7% |
| Contains more MagnesiumMagnesium | +91.3% |
| Contains more PotassiumPotassium | +90.5% |
| Contains less SodiumSodium | -99.2% |
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 | +398.1% |
| Contains more Vitamin B2Vitamin B2 | +120.9% |
| Contains more Vitamin B3Vitamin B3 | +1065.9% |
| Contains more Vitamin B5Vitamin B5 | +874.5% |
| Contains more Vitamin B6Vitamin B6 | +262.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +79% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more ProteinProtein | +216.1% |
| Contains more FatsFats | +732.5% |
| Contains more CarbsCarbs | +491.9% |
| Contains more OtherOther | +230% |
| Contains more WaterWater | +141.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 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 | +1563.9% |
| Contains more Poly. FatPolyunsaturated fat | +847.9% |
| Contains less Sat. FatSaturated fat | -85% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.61mg | 0.47mg | 39% |
| Selenium | 22µg | 1.5µg | 37% |
| Vitamin B1 | 0.533mg | 0.107mg | 36% |
| Vitamin B3 | 4.78mg | 0.41mg | 27% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Sodium | 490mg | 4mg | 21% |
| Starch | 37.17g | 15% | |
| Carbs | 49.42g | 8.35g | 14% |
| Manganese | 0.536mg | 0.205mg | 14% |
| Folate | 111µg | 62µg | 12% |
| Protein | 8.85g | 2.8g | 12% |
| Calories | 266kcal | 47kcal | 11% |
| Fiber | 2.7g | 11% | |
| Polyunsaturated fat | 1.602g | 0.169g | 10% |
| Vitamin B2 | 0.243mg | 0.11mg | 10% |
| Vitamin B5 | 0.536mg | 0.055mg | 10% |
| Calcium | 144mg | 50mg | 9% |
| Copper | 0.101mg | 0.048mg | 6% |
| Phosphorus | 98mg | 59mg | 6% |
| Fats | 3.33g | 0.4g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Magnesium | 23mg | 44mg | 5% |
| Vitamin B6 | 0.087mg | 0.024mg | 5% |
| Fructose | 2.43g | 3% | |
| Saturated fat | 0.698g | 0.105g | 3% |
| Zinc | 0.74mg | 0.37mg | 3% |
| Choline | 14.6mg | 3% | |
| Potassium | 126mg | 240mg | 3% |
| Monounsaturated fat | 0.599g | 0.036g | 1% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 46.72g | 8.35g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | 0g | N/A |
| Tryptophan | 0.032mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.15mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.184mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.154mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.09mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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
33%
15%
Minerals Daily Need Coverage Score
56%
17%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 486mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.593g)
Which food is lower in glycemic index?
White bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread 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 cheaper?
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The foods are relatively equal in price ($)