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  6. Yardlong bean (Asparagus bean) raw vs. Wheat Bread

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

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The main differences between yardlong bean (Asparagus bean) raw and wheat Bread

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A, yet wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, and phosphorus.
  • Daily need coverage for selenium for wheat Bread is 58% higher.
  • Yardlong bean (Asparagus bean) raw contains less sodium.
  • Wheat Bread has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Bread, wheat, toasted.

Infographic

Yardlong bean (Asparagus bean) raw vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +34.1%
Contains more CalciumCalcium +230%
Contains more IronIron +770.2%
Contains more CopperCopper +312.5%
Contains more ZincZinc +297.3%
Contains more PhosphorusPhosphorus +218.6%
Contains more ManganeseManganese +571.7%
Contains more SeleniumSelenium +2126.7%
~equal in Potassium ~223mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +9300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +310.3%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +1424.4%
Contains more Vitamin B5Vitamin B5 +729.1%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more FolateFolate +38.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Wheat Bread DV% diff.
Selenium 1.5µg 33.4µg 58%
Manganese 0.205mg 1.377mg 51%
Iron 0.47mg 4.09mg 45%
Vitamin B3 0.41mg 6.25mg 37%
Vitamin B1 0.107mg 0.439mg 28%
Sodium 4mg 601mg 26%
Vitamin C 18.8mg 0.2mg 21%
Vitamin B2 0.11mg 0.382mg 21%
Protein 2.8g 12.96g 20%
Fiber 4.7g 19%
Phosphorus 59mg 188mg 18%
Copper 0.048mg 0.198mg 17%
Carbs 8.35g 55.77g 16%
Calories 47kcal 313kcal 13%
Calcium 50mg 165mg 12%
Zinc 0.37mg 1.47mg 10%
Vitamin B6 0.024mg 0.153mg 10%
Polyunsaturated fat 0.169g 1.72g 10%
Vitamin B5 0.055mg 0.456mg 8%
Folate 62µg 86µg 6%
Fats 0.4g 4.27g 6%
Vitamin A 43µg 0µg 5%
Vitamin K 5.7µg 5%
Saturated fat 0.105g 0.989g 4%
Choline 22.1mg 4%
Magnesium 44mg 59mg 4%
Monounsaturated fat 0.036g 1.019g 2%
Vitamin E 0.24mg 2%
Potassium 240mg 223mg 1%
Net carbs 8.35g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.032mg 0.092mg 0%
Threonine 0.104mg 0.299mg 0%
Isoleucine 0.15mg 0.258mg 0%
Leucine 0.2mg 0.461mg 0%
Lysine 0.184mg 0.215mg 0%
Methionine 0.04mg 0.105mg 0%
Phenylalanine 0.154mg 0.315mg 0%
Valine 0.162mg 0.31mg 0%
Histidine 0.09mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +262.6%
Contains more ProteinProtein +362.9%
Contains more FatsFats +967.5%
Contains more CarbsCarbs +567.9%
Contains more OtherOther +361.7%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +2730.6%
Contains more Poly. FatPolyunsaturated fat +917.8%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.