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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
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
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
59%
Minerals Daily Need Coverage Score
17%
19%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 29mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 0.066g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)