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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in magnesium; however, broccoli is richer in vitamin C, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin C for broccoli is 78% higher.
  • Yardlong bean (Asparagus bean) raw contains 2 times more magnesium than broccoli. While yardlong bean (Asparagus bean) raw contains 44mg of magnesium, broccoli contains only 21mg.
  • Broccoli has a lower glycemic index (32) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Yardlong bean (Asparagus bean) raw vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +109.5%
Contains less SodiumSodium -87.9%
Contains more PotassiumPotassium +31.7%
Contains more IronIron +55.3%
Contains more ZincZinc +10.8%
Contains more PhosphorusPhosphorus +11.9%
Contains more SeleniumSelenium +66.7%
~equal in Calcium ~47mg
~equal in Copper ~0.049mg
~equal in Manganese ~0.21mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +38.7%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin CVitamin C +374.5%
Contains more Vitamin B3Vitamin B3 +55.9%
Contains more Vitamin B5Vitamin B5 +941.8%
Contains more Vitamin B6Vitamin B6 +629.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~63µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Broccoli DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 18.8mg 89.2mg 78%
Vitamin B6 0.024mg 0.175mg 12%
Vitamin B5 0.055mg 0.573mg 10%
Fiber 2.6g 10%
Vitamin E 0.78mg 5%
Magnesium 44mg 21mg 5%
Vitamin B1 0.107mg 0.071mg 3%
Choline 18.7mg 3%
Iron 0.47mg 0.73mg 3%
Potassium 240mg 316mg 2%
Selenium 1.5µg 2.5µg 2%
Polyunsaturated fat 0.169g 0.038g 1%
Vitamin B3 0.41mg 0.639mg 1%
Vitamin B2 0.11mg 0.117mg 1%
Calories 47kcal 34kcal 1%
Vitamin A 43µg 31µg 1%
Carbs 8.35g 6.64g 1%
Sodium 4mg 33mg 1%
Fructose 0.68g 1%
Phosphorus 59mg 66mg 1%
Protein 2.8g 2.82g 0%
Fats 0.4g 0.37g 0%
Net carbs 8.35g 4.04g N/A
Calcium 50mg 47mg 0%
Sugar 1.7g N/A
Copper 0.048mg 0.049mg 0%
Zinc 0.37mg 0.41mg 0%
Manganese 0.205mg 0.21mg 0%
Folate 62µg 63µg 0%
Saturated fat 0.105g 0.039g 0%
Monounsaturated fat 0.036g 0.011g 0%
Tryptophan 0.032mg 0.033mg 0%
Threonine 0.104mg 0.088mg 0%
Isoleucine 0.15mg 0.079mg 0%
Leucine 0.2mg 0.129mg 0%
Lysine 0.184mg 0.135mg 0%
Methionine 0.04mg 0.038mg 0%
Phenylalanine 0.154mg 0.117mg 0%
Valine 0.162mg 0.125mg 0%
Histidine 0.09mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +25.8%
Contains more OtherOther +45%
~equal in Protein ~2.82g
~equal in Fats ~0.37g
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +227.3%
Contains more Poly. FatPolyunsaturated fat +344.7%
Contains less Sat. FatSaturated fat -62.9%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.