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  6. Yardlong bean (Asparagus bean) raw vs. Almond butter

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

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The main differences between yardlong bean (Asparagus bean) raw and almond butter

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, yet almond butter is richer in copper, manganese, phosphorus, vitamin B2, magnesium, iron, calcium, and zinc.
  • Daily need coverage for copper for almond butter is 98% higher.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.

Food types used in this article are Yardlong bean, raw and Nuts, almond butter, plain, without salt added.

Infographic

Yardlong bean (Asparagus bean) raw vs Almond butter 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +534.1%
Contains more CalciumCalcium +594%
Contains more PotassiumPotassium +211.7%
Contains more IronIron +642.6%
Contains more CopperCopper +1845.8%
Contains more ZincZinc +789.2%
Contains more PhosphorusPhosphorus +761%
Contains more ManganeseManganese +939.5%
Contains more SeleniumSelenium +60%

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.
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%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +161%
Contains more FolateFolate +17%
Contains more Vitamin B2Vitamin B2 +753.6%
Contains more Vitamin B3Vitamin B3 +669.5%
Contains more Vitamin B5Vitamin B5 +478.2%
Contains more Vitamin B6Vitamin B6 +329.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Almond butter DV% diff.
Vitamin E 24.21mg 161%
Copper 0.048mg 0.934mg 98%
Polyunsaturated fat 0.169g 13.613g 90%
Fats 0.4g 55.5g 85%
Manganese 0.205mg 2.131mg 84%
Monounsaturated fat 0.036g 32.445g 81%
Phosphorus 59mg 508mg 64%
Vitamin B2 0.11mg 0.939mg 64%
Magnesium 44mg 279mg 56%
Fiber 10.3g 41%
Iron 0.47mg 3.49mg 38%
Protein 2.8g 20.96g 36%
Calcium 50mg 347mg 30%
Calories 47kcal 614kcal 28%
Zinc 0.37mg 3.29mg 27%
Vitamin C 18.8mg 0mg 21%
Saturated fat 0.105g 4.152g 18%
Vitamin B3 0.41mg 3.155mg 17%
Potassium 240mg 748mg 15%
Choline 52.1mg 9%
Vitamin B6 0.024mg 0.103mg 6%
Vitamin B1 0.107mg 0.041mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B5 0.055mg 0.318mg 5%
Carbs 8.35g 18.82g 3%
Selenium 1.5µg 2.4µg 2%
Folate 62µg 53µg 2%
Net carbs 8.35g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 4mg 7mg 0%
Tryptophan 0.032mg 0.159mg 0%
Threonine 0.104mg 0.555mg 0%
Isoleucine 0.15mg 0.813mg 0%
Leucine 0.2mg 1.483mg 0%
Lysine 0.184mg 0.612mg 0%
Methionine 0.04mg 0.122mg 0%
Phenylalanine 0.154mg 1.149mg 0%
Valine 0.162mg 0.937mg 0%
Histidine 0.09mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5256.7%
Contains more ProteinProtein +648.6%
Contains more FatsFats +13775%
Contains more CarbsCarbs +125.4%
Contains more OtherOther +413.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +90025%
Contains more Poly. FatPolyunsaturated fat +7955%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.