Yardlong bean (Asparagus bean) raw vs. Arugula — In-Depth Nutrition Comparison
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How are yardlong bean (Asparagus bean) raw and arugula different?
- Yardlong bean (Asparagus bean) raw has more vitamin B1; however, arugula is richer in vitamin A, iron, calcium, folate, vitamin B5, and manganese.
- Arugula covers your daily need for vitamin A, 30% more than yardlong bean (Asparagus bean) raw.
- Yardlong bean (Asparagus bean) raw has 2 times more vitamin B1 than arugula. Yardlong bean (Asparagus bean) raw has 0.107mg of vitamin B1, while arugula has 0.044mg.
- Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of arugula is 32.
Yardlong bean, raw and Arugula, raw types were used in this article.
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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.
Contains more PhosphorusPhosphorus | +13.5% |
Contains less SodiumSodium | -85.2% |
Contains more SeleniumSelenium | +400% |
Contains more CalciumCalcium | +220% |
Contains more PotassiumPotassium | +53.8% |
Contains more IronIron | +210.6% |
Contains more CopperCopper | +58.3% |
Contains more ZincZinc | +27% |
Contains more ManganeseManganese | +56.6% |
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.
Contains more Vitamin CVitamin C | +25.3% |
Contains more Vitamin B1Vitamin B1 | +143.2% |
Contains more Vitamin B2Vitamin B2 | +27.9% |
Contains more Vitamin B3Vitamin B3 | +34.4% |
Contains more Vitamin AVitamin A | +176.7% |
Contains more Vitamin B5Vitamin B5 | +694.5% |
Contains more Vitamin B6Vitamin B6 | +204.2% |
Contains more FolateFolate | +56.5% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin K | 108.6µg | 91% | |
Iron | 0.47mg | 1.46mg | 12% |
Calcium | 50mg | 160mg | 11% |
Folate | 62µg | 97µg | 9% |
Vitamin A | 43µg | 119µg | 8% |
Vitamin B5 | 0.055mg | 0.437mg | 8% |
Fiber | 1.6g | 6% | |
Manganese | 0.205mg | 0.321mg | 5% |
Vitamin B1 | 0.107mg | 0.044mg | 5% |
Potassium | 240mg | 369mg | 4% |
Vitamin B6 | 0.024mg | 0.073mg | 4% |
Vitamin C | 18.8mg | 15mg | 4% |
Copper | 0.048mg | 0.076mg | 3% |
Choline | 15.3mg | 3% | |
Vitamin E | 0.43mg | 3% | |
Vitamin B2 | 0.11mg | 0.086mg | 2% |
Carbs | 8.35g | 3.65g | 2% |
Selenium | 1.5µg | 0.3µg | 2% |
Vitamin B3 | 0.41mg | 0.305mg | 1% |
Polyunsaturated fat | 0.169g | 0.319g | 1% |
Calories | 47kcal | 25kcal | 1% |
Phosphorus | 59mg | 52mg | 1% |
Magnesium | 44mg | 47mg | 1% |
Zinc | 0.37mg | 0.47mg | 1% |
Sodium | 4mg | 27mg | 1% |
Protein | 2.8g | 2.58g | 0% |
Fats | 0.4g | 0.66g | 0% |
Net carbs | 8.35g | 2.05g | N/A |
Sugar | 2.05g | N/A | |
Saturated fat | 0.105g | 0.086g | 0% |
Monounsaturated fat | 0.036g | 0.049g | 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
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Contains more CarbsCarbs | +128.8% |
Contains more FatsFats | +65% |
Contains more OtherOther | +133.3% |
~equal in
Protein
~2.58g
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
Contains less Sat. FatSaturated fat | -18.1% |
Contains more Mono. FatMonounsaturated fat | +36.1% |
Contains more Poly. FatPolyunsaturated fat | +88.8% |