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

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

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

  • Yardlong bean (Asparagus bean) raw is richer in vitamin A and vitamin C, while avocadoes are higher in vitamin B5, vitamin B6, copper, vitamin B3, and potassium.
  • Avocadoes' daily need coverage for vitamin B5 is 27% higher.
  • Avocadoes have 6 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while avocadoes have 146IU.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than avocadoes (40).

We used Yardlong bean, raw and Avocados, raw, all commercial varieties types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +316.7%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +275%
Contains more PotassiumPotassium +102.1%
Contains more IronIron +17%
Contains more CopperCopper +295.8%
Contains more ZincZinc +73%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +88%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +59.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +323.9%
Contains more Vitamin B5Vitamin B5 +2425.5%
Contains more Vitamin B6Vitamin B6 +970.8%
Contains more FolateFolate +30.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Avocado DV% diff.
Vitamin B5 0.055mg 1.389mg 27%
Fiber 6.7g 27%
Monounsaturated fat 0.036g 9.799g 24%
Fats 0.4g 14.66g 22%
Vitamin K 21µg 18%
Vitamin B6 0.024mg 0.257mg 18%
Copper 0.048mg 0.19mg 16%
Vitamin E 2.07mg 14%
Polyunsaturated fat 0.169g 1.816g 11%
Vitamin C 18.8mg 10mg 10%
Saturated fat 0.105g 2.126g 9%
Vitamin B3 0.41mg 1.738mg 8%
Potassium 240mg 485mg 7%
Calories 47kcal 160kcal 6%
Folate 62µg 81µg 5%
Calcium 50mg 12mg 4%
Vitamin A 43µg 7µg 4%
Magnesium 44mg 29mg 4%
Vitamin B1 0.107mg 0.067mg 3%
Manganese 0.205mg 0.142mg 3%
Choline 14.2mg 3%
Vitamin B2 0.11mg 0.13mg 2%
Protein 2.8g 2g 2%
Selenium 1.5µg 0.4µg 2%
Zinc 0.37mg 0.64mg 2%
Phosphorus 59mg 52mg 1%
Iron 0.47mg 0.55mg 1%
Carbs 8.35g 8.53g 0%
Net carbs 8.35g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 4mg 7mg 0%
Tryptophan 0.032mg 0.025mg 0%
Threonine 0.104mg 0.073mg 0%
Isoleucine 0.15mg 0.084mg 0%
Leucine 0.2mg 0.143mg 0%
Lysine 0.184mg 0.132mg 0%
Methionine 0.04mg 0.038mg 0%
Phenylalanine 0.154mg 0.097mg 0%
Valine 0.162mg 0.107mg 0%
Histidine 0.09mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +40%
Contains more WaterWater +20%
Contains more FatsFats +3565%
Contains more OtherOther +163.3%
~equal in Carbs ~8.53g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +27119.4%
Contains more Poly. FatPolyunsaturated fat +974.6%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.