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  6. Yardlong bean (Asparagus bean) raw vs. Chinese cabbage

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

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A recap on differences between yardlong bean (Asparagus bean) raw and Chinese cabbage

  • Yardlong bean (Asparagus bean) raw is higher in magnesium and vitamin B1, yet Chinese cabbage is higher in vitamin A, vitamin C, vitamin B6, and calcium.
  • Chinese cabbage covers your daily vitamin A needs 72% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 3 times more vitamin B1 than Chinese cabbage. While yardlong bean (Asparagus bean) raw contains 0.107mg of vitamin B1, Chinese cabbage contains only 0.04mg.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Yardlong bean, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +131.6%
Contains more CopperCopper +128.6%
Contains more ZincZinc +94.7%
Contains more PhosphorusPhosphorus +59.5%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +28.9%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +110%
Contains more IronIron +70.2%
~equal in Potassium ~252mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin CVitamin C +139.4%
Contains more Vitamin AVitamin A +418.6%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +708.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~66µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Chinese cabbage DV% diff.
Vitamin K 45.5µg 38%
Vitamin C 18.8mg 45mg 29%
Vitamin A 43µg 223µg 20%
Vitamin B6 0.024mg 0.194mg 13%
Vitamin B1 0.107mg 0.04mg 6%
Magnesium 44mg 19mg 6%
Calcium 50mg 105mg 6%
Iron 0.47mg 0.8mg 4%
Fiber 1g 4%
Vitamin B2 0.11mg 0.07mg 3%
Protein 2.8g 1.5g 3%
Copper 0.048mg 0.021mg 3%
Phosphorus 59mg 37mg 3%
Sodium 4mg 65mg 3%
Selenium 1.5µg 0.5µg 2%
Manganese 0.205mg 0.159mg 2%
Calories 47kcal 13kcal 2%
Zinc 0.37mg 0.19mg 2%
Carbs 8.35g 2.18g 2%
Vitamin E 0.09mg 1%
Vitamin B3 0.41mg 0.5mg 1%
Vitamin B5 0.055mg 0.088mg 1%
Folate 62µg 66µg 1%
Choline 6.4mg 1%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 1.18g N/A
Potassium 240mg 252mg 0%
Sugar 1.18g N/A
Saturated fat 0.105g 0.027g 0%
Monounsaturated fat 0.036g 0.015g 0%
Polyunsaturated fat 0.169g 0.096g 0%
Tryptophan 0.032mg 0.015mg 0%
Threonine 0.104mg 0.049mg 0%
Isoleucine 0.15mg 0.085mg 0%
Leucine 0.2mg 0.088mg 0%
Lysine 0.184mg 0.089mg 0%
Methionine 0.04mg 0.009mg 0%
Phenylalanine 0.154mg 0.044mg 0%
Valine 0.162mg 0.066mg 0%
Histidine 0.09mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +86.7%
Contains more FatsFats +100%
Contains more CarbsCarbs +283%
Contains more OtherOther +33.3%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +140%
Contains more Poly. FatPolyunsaturated fat +76%
Contains less Sat. FatSaturated fat -74.3%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.