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  6. Yardlong bean (Asparagus bean) raw vs. Beef Stroganoff

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

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How are yardlong bean (Asparagus bean) raw and beef Stroganoff different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, magnesium, and vitamin B1; however, beef Stroganoff is richer in selenium, vitamin B12, zinc, and copper.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Yardlong bean (Asparagus bean) raw contains 22 times more magnesium than beef Stroganoff. While yardlong bean (Asparagus bean) raw contains 44mg of magnesium, beef Stroganoff contains only 2mg.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Beef Stroganoff has a lower glycemic index (53) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Beef Stroganoff 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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +71.4%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +∞%
Contains more IronIron +87.2%
Contains more CopperCopper +108.3%
Contains more ZincZinc +197.3%
Contains more SeleniumSelenium +406.7%

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 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +310%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +95.3%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~67µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Beef Stroganoff DV% diff.
Vitamin K 102.8µg 86%
Vitamin C 18.8mg 0mg 21%
Sodium 4mg 435mg 19%
Vitamin B12 0µg 0.26µg 11%
Selenium 1.5µg 7.6µg 11%
Saturated fat 0.105g 2.324g 10%
Magnesium 44mg 2mg 10%
Manganese 0.205mg 9%
Cholesterol 0mg 21mg 7%
Zinc 0.37mg 1.1mg 7%
Copper 0.048mg 0.1mg 6%
Fats 0.4g 4.6g 6%
Vitamin B1 0.107mg 0.04mg 6%
Iron 0.47mg 0.88mg 5%
Protein 2.8g 5.1g 5%
Vitamin A 43µg 84µg 5%
Monounsaturated fat 0.036g 1.556g 4%
Choline 18mg 3%
Vitamin B6 0.024mg 0.06mg 3%
Calories 47kcal 98kcal 3%
Vitamin E 0.41mg 3%
Potassium 240mg 140mg 3%
Calcium 50mg 20mg 3%
Vitamin B2 0.11mg 0.09mg 2%
Vitamin B3 0.41mg 0.1mg 2%
Fiber 0.6g 2%
Phosphorus 59mg 50mg 1%
Vitamin B5 0.055mg 1%
Polyunsaturated fat 0.169g 0.246g 1%
Folate 62µg 67µg 1%
Net carbs 8.35g 8.4g N/A
Carbs 8.35g 9g 0%
Sugar 1.68g N/A
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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +82.1%
Contains more FatsFats +1050%
Contains more OtherOther +133.3%
~equal in Carbs ~9g
~equal in Water ~79.9g

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +4222.2%
Contains more Poly. FatPolyunsaturated fat +45.6%

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. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.