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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, vitamin C, magnesium, phosphorus, vitamin B1, and vitamin B2; however, blueberries are richer in manganese.
  • Daily need coverage for vitamin A for yardlong bean (Asparagus bean) raw is 16% higher.
  • Yardlong bean (Asparagus bean) raw contains 10 times more folate than blueberries. While yardlong bean (Asparagus bean) raw contains 62µg of folate, blueberries contain only 6µg.
  • Blueberries have a lower glycemic index (53) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Yardlong bean (Asparagus bean) raw vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +211.7%
Contains more IronIron +67.9%
Contains more ZincZinc +131.3%
Contains more PhosphorusPhosphorus +391.7%
Contains more SeleniumSelenium +1400%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +63.9%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin CVitamin C +93.8%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more FolateFolate +933.3%
Contains more Vitamin B5Vitamin B5 +125.5%
Contains more Vitamin B6Vitamin B6 +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Blueberry DV% diff.
Vitamin K 19.3µg 16%
Folate 62µg 6µg 14%
Fiber 2.4g 10%
Vitamin C 18.8mg 9.7mg 10%
Magnesium 44mg 6mg 9%
Phosphorus 59mg 12mg 7%
Fructose 4.97g 6%
Manganese 0.205mg 0.336mg 6%
Vitamin B1 0.107mg 0.037mg 6%
Potassium 240mg 77mg 5%
Vitamin B2 0.11mg 0.041mg 5%
Vitamin E 0.57mg 4%
Protein 2.8g 0.74g 4%
Calcium 50mg 6mg 4%
Vitamin A 43µg 3µg 4%
Selenium 1.5µg 0.1µg 3%
Iron 0.47mg 0.28mg 2%
Carbs 8.35g 14.49g 2%
Vitamin B6 0.024mg 0.052mg 2%
Zinc 0.37mg 0.16mg 2%
Calories 47kcal 57kcal 1%
Choline 6mg 1%
Copper 0.048mg 0.057mg 1%
Vitamin B5 0.055mg 0.124mg 1%
Fats 0.4g 0.33g 0%
Net carbs 8.35g 12.09g N/A
Sugar 9.96g N/A
Starch 0.03g 0%
Sodium 4mg 1mg 0%
Vitamin B3 0.41mg 0.418mg 0%
Saturated fat 0.105g 0.028g 0%
Monounsaturated fat 0.036g 0.047g 0%
Polyunsaturated fat 0.169g 0.146g 0%
Tryptophan 0.032mg 0.003mg 0%
Threonine 0.104mg 0.02mg 0%
Isoleucine 0.15mg 0.023mg 0%
Leucine 0.2mg 0.044mg 0%
Lysine 0.184mg 0.013mg 0%
Methionine 0.04mg 0.012mg 0%
Phenylalanine 0.154mg 0.026mg 0%
Valine 0.162mg 0.031mg 0%
Histidine 0.09mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +278.4%
Contains more FatsFats +21.2%
Contains more OtherOther +160.9%
Contains more CarbsCarbs +73.5%
~equal in Water ~84.21g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Poly. FatPolyunsaturated fat +15.8%
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +30.6%

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.