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

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

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How are Yardlong bean (Asparagus bean) raw and Breadfruit different?

  • Yardlong bean (Asparagus bean) raw has more Folate, Manganese, and Vitamin B2, however, Breadfruit is richer in Vitamin C, Vitamin B5, Potassium, and Vitamin B6.
  • Yardlong bean (Asparagus bean) raw covers your daily need of Folate 12% more than Breadfruit.
  • Yardlong bean (Asparagus bean) raw has 4 times more Vitamin B2 than Breadfruit. Yardlong bean (Asparagus bean) raw has 0.11mg of Vitamin B2, while Breadfruit has 0.03mg.

Yardlong bean, raw and Breadfruit, raw types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Breadfruit 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
6
:
4
Breadfruit
Breadfruit
Contains more Calcium +194.1%
Contains more Magnesium +76%
Contains more Phosphorus +96.7%
Contains more Zinc +208.3%
Contains more Manganese +241.7%
Contains more Selenium +150%
Contains more Iron +14.9%
Contains more Potassium +104.2%
Contains less Sodium -50%
Contains more Copper +75%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Breadfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 18% 13% 44% 1% 4% 28% 8% 4%
Contains more Calcium +194.1%
Contains more Magnesium +76%
Contains more Phosphorus +96.7%
Contains more Zinc +208.3%
Contains more Manganese +241.7%
Contains more Selenium +150%
Contains more Iron +14.9%
Contains more Potassium +104.2%
Contains less Sodium -50%
Contains more Copper +75%

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
7
Breadfruit
Breadfruit
Contains more Vitamin A +∞%
Contains more Vitamin B2 +266.7%
Contains more Folate +342.9%
Contains more Vitamin C +54.3%
Contains more Vitamin B3 +119.5%
Contains more Vitamin B5 +730.9%
Contains more Vitamin B6 +316.7%
Equal in Vitamin B1 - 0.11
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Breadfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 97% 28% 7% 17% 28% 24% 11% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +266.7%
Contains more Folate +342.9%
Contains more Vitamin C +54.3%
Contains more Vitamin B3 +119.5%
Contains more Vitamin B5 +730.9%
Contains more Vitamin B6 +316.7%
Equal in Vitamin B1 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
2
Breadfruit
Breadfruit
Contains more Protein +161.7%
Contains more Fats +73.9%
Contains more Water +24.3%
Contains more Carbs +224.8%
Contains more Other +55%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Breadfruit
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more Protein +161.7%
Contains more Fats +73.9%
Contains more Water +24.3%
Contains more Carbs +224.8%
Contains more Other +55%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
1
Breadfruit
Breadfruit
Contains more Polyunsaturated fat +156.1%
Contains less Saturated Fat -54.3%
Equal in Monounsaturated Fat - 0.034
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Breadfruit
32% 23% 45%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.066 g
Contains more Polyunsaturated fat +156.1%
Contains less Saturated Fat -54.3%
Equal in Monounsaturated Fat - 0.034

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 Breadfruit
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Breadfruit Opinion
Net carbs 8.35g 22.22g Breadfruit
Protein 2.8g 1.07g Yardlong bean (Asparagus bean) raw
Fats 0.4g 0.23g Yardlong bean (Asparagus bean) raw
Carbs 8.35g 27.12g Breadfruit
Calories 47kcal 103kcal Breadfruit
Sugar 11g Yardlong bean (Asparagus bean) raw
Fiber 4.9g Breadfruit
Calcium 50mg 17mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 0.54mg Breadfruit
Magnesium 44mg 25mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 30mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 490mg Breadfruit
Sodium 4mg 2mg Breadfruit
Zinc 0.37mg 0.12mg Yardlong bean (Asparagus bean) raw
Copper 0.048mg 0.084mg Breadfruit
Manganese 0.205mg 0.06mg Yardlong bean (Asparagus bean) raw
Selenium 1.5µg 0.6µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.1mg Breadfruit
Vitamin C 18.8mg 29mg Breadfruit
Vitamin B1 0.107mg 0.11mg Breadfruit
Vitamin B2 0.11mg 0.03mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0.9mg Breadfruit
Vitamin B5 0.055mg 0.457mg Breadfruit
Vitamin B6 0.024mg 0.1mg Breadfruit
Folate 62µg 14µg Yardlong bean (Asparagus bean) raw
Vitamin K 0.5µg Breadfruit
Tryptophan 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg 0.052mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg 0.064mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.065mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg 0.037mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.01mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg 0.026mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg 0.047mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 0.048g Breadfruit
Monounsaturated Fat 0.036g 0.034g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.169g 0.066g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Breadfruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yardlong bean (Asparagus bean) raw
18%
Breadfruit
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
14%
Breadfruit

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 11g)
Which food contains less Sodium?
Breadfruit
Breadfruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Breadfruit
Breadfruit is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Breadfruit
Breadfruit is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Breadfruit
Breadfruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.