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  6. Yardlong bean (Asparagus bean) raw vs. Bamboo shoots

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

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A recap on differences between yardlong bean (Asparagus bean) raw and bamboo shoots

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, folate, and magnesium, yet bamboo shoots are higher in vitamin B6, copper, potassium, and zinc.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin A needs 17% more than bamboo shoots.
  • Yardlong bean (Asparagus bean) raw contains 15 times more magnesium than bamboo shoots. While yardlong bean (Asparagus bean) raw contains 44mg of magnesium, bamboo shoots contain only 3mg.
  • The glycemic index of bamboo shoots is lower.

Food varieties used in this article are Yardlong bean, raw and Bamboo shoots, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Bamboo shoots 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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +284.6%
Contains more SeleniumSelenium +87.5%
Contains more PotassiumPotassium +122.1%
Contains more CopperCopper +295.8%
Contains more ZincZinc +197.3%
Contains more ManganeseManganese +27.8%
~equal in Iron ~0.5mg
~equal in Phosphorus ~59mg
~equal in Sodium ~4mg

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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more FolateFolate +785.7%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more Vitamin B5Vitamin B5 +192.7%
Contains more Vitamin B6Vitamin B6 +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Bamboo shoots DV% diff.
Vitamin B6 0.024mg 0.24mg 17%
Vitamin C 18.8mg 4mg 16%
Copper 0.048mg 0.19mg 16%
Folate 62µg 7µg 14%
Magnesium 44mg 3mg 10%
Potassium 240mg 533mg 9%
Fiber 2.2g 9%
Zinc 0.37mg 1.1mg 7%
Vitamin E 1mg 7%
Vitamin A 43µg 1µg 5%
Calcium 50mg 13mg 4%
Vitamin B1 0.107mg 0.15mg 4%
Vitamin B2 0.11mg 0.07mg 3%
Vitamin B5 0.055mg 0.161mg 2%
Manganese 0.205mg 0.262mg 2%
Vitamin B3 0.41mg 0.6mg 1%
Calories 47kcal 27kcal 1%
Selenium 1.5µg 0.8µg 1%
Carbs 8.35g 5.2g 1%
Protein 2.8g 2.6g 0%
Fats 0.4g 0.3g 0%
Net carbs 8.35g 3g N/A
Iron 0.47mg 0.5mg 0%
Sugar 3g N/A
Phosphorus 59mg 59mg 0%
Sodium 4mg 4mg 0%
Saturated fat 0.105g 0.069g 0%
Monounsaturated fat 0.036g 0.007g 0%
Polyunsaturated fat 0.169g 0.134g 0%
Tryptophan 0.032mg 0.027mg 0%
Threonine 0.104mg 0.086mg 0%
Isoleucine 0.15mg 0.088mg 0%
Leucine 0.2mg 0.14mg 0%
Lysine 0.184mg 0.134mg 0%
Methionine 0.04mg 0.03mg 0%
Phenylalanine 0.154mg 0.09mg 0%
Valine 0.162mg 0.106mg 0%
Histidine 0.09mg 0.042mg 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% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more FatsFats +33.3%
Contains more CarbsCarbs +60.6%
Contains more OtherOther +50%
~equal in Protein ~2.6g
~equal in Water ~91g

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
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +414.3%
Contains more Poly. FatPolyunsaturated fat +26.1%
Contains less Sat. FatSaturated fat -34.3%

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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.