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

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

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

  • Yardlong bean (Asparagus bean) raw is richer in vitamin A and vitamin C, while artichoke is higher in copper, iron, vitamin B6, and vitamin B5.
  • Artichoke's daily need coverage for copper is 20% higher.
  • Artichoke has 67 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while artichoke has 13IU.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than artichoke (32).

We used Yardlong bean, raw and Artichokes, (globe or french), raw types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more CalciumCalcium +13.6%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +172.3%
Contains more CopperCopper +381.3%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +52.5%
Contains more ManganeseManganese +24.9%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +155.1%
Contains more Vitamin B5Vitamin B5 +514.5%
Contains more Vitamin B6Vitamin B6 +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~68µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Artichoke DV% diff.
Fiber 5.4g 22%
Copper 0.048mg 0.231mg 20%
Vitamin K 14.8µg 12%
Iron 0.47mg 1.28mg 10%
Vitamin C 18.8mg 11.7mg 8%
Vitamin B6 0.024mg 0.116mg 7%
Vitamin B5 0.055mg 0.338mg 6%
Choline 34.4mg 6%
Vitamin A 43µg 1µg 5%
Magnesium 44mg 60mg 4%
Phosphorus 59mg 90mg 4%
Vitamin B3 0.41mg 1.046mg 4%
Sodium 4mg 94mg 4%
Potassium 240mg 370mg 4%
Vitamin B2 0.11mg 0.066mg 3%
Vitamin B1 0.107mg 0.072mg 3%
Folate 62µg 68µg 2%
Manganese 0.205mg 0.256mg 2%
Selenium 1.5µg 0.2µg 2%
Zinc 0.37mg 0.49mg 1%
Polyunsaturated fat 0.169g 0.064g 1%
Calcium 50mg 44mg 1%
Vitamin E 0.19mg 1%
Protein 2.8g 3.27g 1%
Carbs 8.35g 10.51g 1%
Calories 47kcal 47kcal 0%
Fats 0.4g 0.15g 0%
Net carbs 8.35g 5.11g N/A
Sugar 0.99g N/A
Saturated fat 0.105g 0.036g 0%
Monounsaturated fat 0.036g 0.005g 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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more FatsFats +166.7%
Contains more ProteinProtein +16.8%
Contains more CarbsCarbs +25.9%
Contains more OtherOther +88.3%
~equal in Water ~84.94g

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +164.1%
Contains less Sat. FatSaturated fat -65.7%

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.