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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, vitamin B1, and vitamin B2; however, buckwheat is richer in copper, manganese, and vitamin B5.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Buckwheat has a lower glycemic index (51) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +614.3%
Contains more PotassiumPotassium +172.7%
Contains more MagnesiumMagnesium +15.9%
Contains more IronIron +70.2%
Contains more CopperCopper +204.2%
Contains more ZincZinc +64.9%
Contains more PhosphorusPhosphorus +18.6%
Contains more ManganeseManganese +96.6%
Contains more SeleniumSelenium +46.7%
~equal in Sodium ~4mg

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more FolateFolate +342.9%
Contains more Vitamin B3Vitamin B3 +129.3%
Contains more Vitamin B5Vitamin B5 +552.7%
Contains more Vitamin B6Vitamin B6 +220.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Buckwheat DV% diff.
Vitamin C 18.8mg 0mg 21%
Folate 62µg 14µg 12%
Copper 0.048mg 0.146mg 11%
Fiber 2.7g 11%
Manganese 0.205mg 0.403mg 9%
Vitamin B1 0.107mg 0.04mg 6%
Vitamin B5 0.055mg 0.359mg 6%
Vitamin B2 0.11mg 0.039mg 5%
Vitamin A 43µg 0µg 5%
Iron 0.47mg 0.8mg 4%
Vitamin B6 0.024mg 0.077mg 4%
Calcium 50mg 7mg 4%
Carbs 8.35g 19.94g 4%
Choline 20.1mg 4%
Potassium 240mg 88mg 4%
Vitamin B3 0.41mg 0.94mg 3%
Vitamin K 1.9µg 2%
Calories 47kcal 92kcal 2%
Phosphorus 59mg 70mg 2%
Zinc 0.37mg 0.61mg 2%
Magnesium 44mg 51mg 2%
Vitamin E 0.09mg 1%
Selenium 1.5µg 2.2µg 1%
Protein 2.8g 3.38g 1%
Fats 0.4g 0.62g 0%
Net carbs 8.35g 17.24g N/A
Sugar 0.9g N/A
Sodium 4mg 4mg 0%
Saturated fat 0.105g 0.134g 0%
Monounsaturated fat 0.036g 0.188g 0%
Polyunsaturated fat 0.169g 0.188g 0%
Tryptophan 0.032mg 0.049mg 0%
Threonine 0.104mg 0.129mg 0%
Isoleucine 0.15mg 0.127mg 0%
Leucine 0.2mg 0.212mg 0%
Lysine 0.184mg 0.172mg 0%
Methionine 0.04mg 0.044mg 0%
Phenylalanine 0.154mg 0.133mg 0%
Valine 0.162mg 0.173mg 0%
Histidine 0.09mg 0.079mg 0%
Fructose 0.1g 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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +16.2%
Contains more OtherOther +39.5%
Contains more ProteinProtein +20.7%
Contains more FatsFats +55%
Contains more CarbsCarbs +138.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +422.2%
Contains more Poly. FatPolyunsaturated fat +11.2%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.