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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 vitamin A, 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 for vitamin A, 17% more than breadfruit.
  • Yardlong bean (Asparagus bean) raw has 4 times more folate than breadfruit. Yardlong bean (Asparagus bean) raw has 62µg of folate, while breadfruit has 14µg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of breadfruit is 62.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +194.1%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +96.7%
Contains more ManganeseManganese +241.7%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +14.9%
Contains more CopperCopper +75%
Contains less SodiumSodium -50%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more FolateFolate +342.9%
Contains more Vitamin CVitamin C +54.3%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B5Vitamin B5 +730.9%
Contains more Vitamin B6Vitamin B6 +316.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Breadfruit DV% diff.
Fiber 4.9g 20%
Folate 62µg 14µg 12%
Vitamin C 18.8mg 29mg 11%
Vitamin B5 0.055mg 0.457mg 8%
Potassium 240mg 490mg 7%
Vitamin B6 0.024mg 0.1mg 6%
Carbs 8.35g 27.12g 6%
Vitamin B2 0.11mg 0.03mg 6%
Manganese 0.205mg 0.06mg 6%
Vitamin A 43µg 0µg 5%
Magnesium 44mg 25mg 5%
Copper 0.048mg 0.084mg 4%
Phosphorus 59mg 30mg 4%
Vitamin B3 0.41mg 0.9mg 3%
Protein 2.8g 1.07g 3%
Calories 47kcal 103kcal 3%
Calcium 50mg 17mg 3%
Choline 9.8mg 2%
Selenium 1.5µg 0.6µg 2%
Zinc 0.37mg 0.12mg 2%
Vitamin E 0.1mg 1%
Iron 0.47mg 0.54mg 1%
Polyunsaturated fat 0.169g 0.066g 1%
Fats 0.4g 0.23g 0%
Net carbs 8.35g 22.22g N/A
Sugar 11g N/A
Sodium 4mg 2mg 0%
Vitamin B1 0.107mg 0.11mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.105g 0.048g 0%
Monounsaturated fat 0.036g 0.034g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0.052mg 0%
Isoleucine 0.15mg 0.064mg 0%
Leucine 0.2mg 0.065mg 0%
Lysine 0.184mg 0.037mg 0%
Methionine 0.04mg 0.01mg 0%
Phenylalanine 0.154mg 0.026mg 0%
Valine 0.162mg 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +161.7%
Contains more FatsFats +73.9%
Contains more WaterWater +24.3%
Contains more CarbsCarbs +224.8%
Contains more OtherOther +55%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Poly. FatPolyunsaturated fat +156.1%
Contains less Sat. FatSaturated fat -54.3%
~equal in Monounsaturated fat ~0.034g

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.