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  6. Winter melon vs. Yardlong bean (Asparagus bean)

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

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Summary of differences between Winter melon and Yardlong bean (Asparagus bean)

  • The amount of Folate, Potassium, Magnesium, Iron, Manganese, and Phosphorus in Yardlong bean (Asparagus bean) is higher than in Winter melon.
  • Winter melon contains 28 times more Sodium than Yardlong bean (Asparagus bean). While Winter melon contains 111mg of Sodium, Yardlong bean (Asparagus bean) contains only 4mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Winter melon vs Yardlong bean (Asparagus bean) 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.
Winter melon
Winter melon
1
:
9
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Zinc +69.4%
Contains more Calcium +131.6%
Contains more Iron +145%
Contains more Magnesium +320%
Contains more Phosphorus +200%
Contains more Potassium +4733.3%
Contains less Sodium -96.4%
Contains more Copper +104.3%
Contains more Manganese +246.6%
Contains more Selenium +650%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Zinc +69.4%
Contains more Calcium +131.6%
Contains more Iron +145%
Contains more Magnesium +320%
Contains more Phosphorus +200%
Contains more Potassium +4733.3%
Contains less Sodium -96.4%
Contains more Copper +104.3%
Contains more Manganese +246.6%
Contains more Selenium +650%

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.
Winter melon
Winter melon
3
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B2 +11.1%
Contains more Vitamin B5 +160.8%
Contains more Vitamin B6 +45.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +24.6%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B3 +57.5%
Contains more Folate +800%
Equal in Vitamin B2 - 0.099
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Yardlong bean (Asparagus bean)
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 B2 +11.1%
Contains more Vitamin B5 +160.8%
Contains more Vitamin B6 +45.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +24.6%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B3 +57.5%
Contains more Folate +800%
Equal in Vitamin B2 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +100%
Contains more Protein +532.5%
Contains more Carbs +206%
Contains more Other +140%
Equal in Water - 87.47
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Yardlong bean (Asparagus bean)
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 Fats +100%
Contains more Protein +532.5%
Contains more Carbs +206%
Contains more Other +140%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
3
:
0
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +107.1%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +107.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Yardlong bean (Asparagus bean)
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Yardlong bean (Asparagus bean) Opinion
Net carbs 0.1g 9.18g Yardlong bean (Asparagus bean)
Protein 0.4g 2.53g Yardlong bean (Asparagus bean)
Fats 0.2g 0.1g Winter melon
Carbs 3g 9.18g Yardlong bean (Asparagus bean)
Calories 13kcal 47kcal Yardlong bean (Asparagus bean)
Fiber 2.9g Winter melon
Calcium 19mg 44mg Yardlong bean (Asparagus bean)
Iron 0.4mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 10mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 19mg 57mg Yardlong bean (Asparagus bean)
Potassium 6mg 290mg Yardlong bean (Asparagus bean)
Sodium 111mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.61mg 0.36mg Winter melon
Copper 0.023mg 0.047mg Yardlong bean (Asparagus bean)
Manganese 0.058mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.2µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 13mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.04mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.099mg Winter melon
Vitamin B3 0.4mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.133mg 0.051mg Winter melon
Vitamin B6 0.035mg 0.024mg Winter melon
Folate 5µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.002mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.009mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.003mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.016g 0.026g Winter melon
Monounsaturated Fat 0.037g 0.009g Winter melon
Polyunsaturated fat 0.087g 0.042g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9%
Winter melon
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
8%
Winter melon
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 107mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 86)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.