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

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Differences between yardlong bean (Asparagus bean) raw and amaranth

  • Yardlong bean (Asparagus bean) raw has more folate, vitamin B1, and vitamin B2, while amaranth has more manganese, iron, phosphorus, copper, selenium, and vitamin B6.
  • Amaranth's daily need coverage for manganese is 28% higher.
  • Amaranth contains 7 times less vitamin B1 than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 0.107mg of vitamin B1, while amaranth contains 0.015mg.
  • Yardlong bean (Asparagus bean) raw has a lower glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of amaranth is 97.

The food types used in this comparison are Yardlong bean, raw and Amaranth grain, cooked.

Infographic

Yardlong bean (Asparagus bean) raw vs Amaranth 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.
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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more PotassiumPotassium +77.8%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +47.7%
Contains more IronIron +346.8%
Contains more CopperCopper +210.4%
Contains more ZincZinc +132.4%
Contains more PhosphorusPhosphorus +150.8%
Contains more ManganeseManganese +316.6%
Contains more SeleniumSelenium +266.7%
~equal in Calcium ~47mg

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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +74.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +181.8%
Contains more Vitamin B6Vitamin B6 +370.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more WaterWater +16.9%
Contains more ProteinProtein +35.7%
Contains more FatsFats +295%
Contains more CarbsCarbs +123.8%
Contains more OtherOther +28.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Amaranth DV% diff.
Manganese 0.205mg 0.854mg 28%
Vitamin C 18.8mg 21%
Iron 0.47mg 2.1mg 20%
Phosphorus 59mg 148mg 13%
Copper 0.048mg 0.149mg 11%
Folate 62µg 22µg 10%
Vitamin B1 0.107mg 0.015mg 8%
Fiber 2.1g 8%
Selenium 1.5µg 5.5µg 7%
Vitamin B6 0.024mg 0.113mg 7%
Vitamin B2 0.11mg 0.022mg 7%
Starch 16.23g 7%
Vitamin A 43µg 5%
Magnesium 44mg 65mg 5%
Zinc 0.37mg 0.86mg 4%
Calories 47kcal 102kcal 3%
Potassium 240mg 135mg 3%
Carbs 8.35g 18.69g 3%
Protein 2.8g 3.8g 2%
Fats 0.4g 1.58g 2%
Polyunsaturated fat 0.169g 1%
Vitamin B3 0.41mg 0.235mg 1%
Vitamin B5 0.055mg 1%
Vitamin E 0.19mg 1%
Net carbs 8.35g 16.59g N/A
Calcium 50mg 47mg 0%
Sodium 4mg 6mg 0%
Saturated fat 0.105g 0%
Monounsaturated fat 0.036g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Amaranth
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Yardlong bean (Asparagus bean) raw
5%
Amaranth
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
43%
Amaranth

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $3)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.105g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.