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

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

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How are yardlong bean (Asparagus bean) raw and beetroot different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, vitamin B1, vitamin B2, and magnesium; however, beetroot is richer in folate and manganese.
  • Daily need coverage for vitamin A for yardlong bean (Asparagus bean) raw is 17% higher.
  • Yardlong bean (Asparagus bean) raw contains 4 times more vitamin C than beetroot. While yardlong bean (Asparagus bean) raw contains 18.8mg of vitamin C, beetroot contains only 4.9mg.
  • Beetroot has a lower glycemic index (64) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Beets, raw are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +212.5%
Contains more PhosphorusPhosphorus +47.5%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +70.2%
Contains more CopperCopper +56.3%
Contains more ManganeseManganese +60.5%
~equal in Zinc ~0.35mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +283.7%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B5Vitamin B5 +181.8%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more FolateFolate +75.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +73.9%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +14.5%
Contains more OtherOther +80%
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated fat +181.7%
Contains less Sat. FatSaturated fat -74.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Beetroot DV% diff.
Vitamin C 18.8mg 4.9mg 15%
Folate 62µg 109µg 12%
Fiber 2.8g 11%
Vitamin B1 0.107mg 0.031mg 6%
Manganese 0.205mg 0.329mg 5%
Vitamin B2 0.11mg 0.04mg 5%
Magnesium 44mg 23mg 5%
Vitamin A 43µg 2µg 5%
Iron 0.47mg 0.8mg 4%
Sodium 4mg 78mg 3%
Phosphorus 59mg 40mg 3%
Vitamin B6 0.024mg 0.067mg 3%
Copper 0.048mg 0.075mg 3%
Potassium 240mg 325mg 3%
Calcium 50mg 16mg 3%
Vitamin B5 0.055mg 0.155mg 2%
Protein 2.8g 1.61g 2%
Choline 6mg 1%
Polyunsaturated fat 0.169g 0.06g 1%
Selenium 1.5µg 0.7µg 1%
Calories 47kcal 43kcal 0%
Fats 0.4g 0.17g 0%
Carbs 8.35g 9.56g 0%
Net carbs 8.35g 6.76g N/A
Sugar 6.76g N/A
Zinc 0.37mg 0.35mg 0%
Vitamin E 0.04mg 0%
Vitamin B3 0.41mg 0.334mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.105g 0.027g 0%
Monounsaturated fat 0.036g 0.032g 0%
Tryptophan 0.032mg 0.019mg 0%
Threonine 0.104mg 0.047mg 0%
Isoleucine 0.15mg 0.048mg 0%
Leucine 0.2mg 0.068mg 0%
Lysine 0.184mg 0.058mg 0%
Methionine 0.04mg 0.018mg 0%
Phenylalanine 0.154mg 0.046mg 0%
Valine 0.162mg 0.056mg 0%
Histidine 0.09mg 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean) raw
12%
Beetroot
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 74mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.078g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.