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

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

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What are the main differences between yardlong bean (Asparagus bean) raw and arrowroot?

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A, while arrowroot is higher in folate, iron, vitamin B6, copper, vitamin B3, potassium, and phosphorus.
  • Arrowroot's daily need coverage for folate is 69% higher.
  • Arrowroot has 46 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while arrowroot has 19IU.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than arrowroot (58).

We used Yardlong bean, raw and Arrowroot, raw types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +17.8%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +372.3%
Contains more CopperCopper +152.1%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +66.1%

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +889.5%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B1Vitamin B1 +33.6%
Contains more Vitamin B3Vitamin B3 +312.9%
Contains more Vitamin B5Vitamin B5 +430.9%
Contains more Vitamin B6Vitamin B6 +1008.3%
Contains more FolateFolate +445.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Arrowroot DV% diff.
Folate 62µg 338µg 69%
Iron 0.47mg 2.22mg 22%
Vitamin B6 0.024mg 0.266mg 19%
Vitamin C 18.8mg 1.9mg 19%
Vitamin B3 0.41mg 1.693mg 8%
Copper 0.048mg 0.121mg 8%
Potassium 240mg 454mg 6%
Phosphorus 59mg 98mg 6%
Vitamin B5 0.055mg 0.292mg 5%
Magnesium 44mg 25mg 5%
Fiber 1.3g 5%
Vitamin A 43µg 1µg 5%
Calcium 50mg 6mg 4%
Vitamin B2 0.11mg 0.059mg 4%
Vitamin B1 0.107mg 0.143mg 3%
Protein 2.8g 4.24g 3%
Zinc 0.37mg 0.63mg 2%
Carbs 8.35g 13.39g 2%
Polyunsaturated fat 0.169g 0.092g 1%
Calories 47kcal 65kcal 1%
Selenium 1.5µg 0.7µg 1%
Manganese 0.205mg 0.174mg 1%
Sodium 4mg 26mg 1%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 12.09g N/A
Saturated fat 0.105g 0.039g 0%
Monounsaturated fat 0.036g 0.004g 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%

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% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +100%
Contains more ProteinProtein +51.4%
Contains more CarbsCarbs +60.4%
Contains more OtherOther +136.7%
~equal in Water ~80.75g

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +83.7%
Contains less Sat. FatSaturated fat -62.9%

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.