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

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

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Summary of differences between yardlong bean (Asparagus bean) raw and caper

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, vitamin B1, phosphorus, potassium, and manganese; however, caper is higher in copper and iron.
  • Caper covers your daily need for sodium, 102% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 6 times more vitamin A than caper. While yardlong bean (Asparagus bean) raw has 865IU of vitamin A, caper has only 138IU.
  • Yardlong bean (Asparagus bean) raw has less sodium.

These are the specific foods used in this comparison Yardlong bean, raw and Capers, canned.

Infographic

Yardlong bean (Asparagus bean) raw vs Caper 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%
Caper
Caper
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +500%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +490%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +162.8%
Contains more SeleniumSelenium +25%
Contains more IronIron +255.3%
Contains more CopperCopper +679.2%

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%
Caper
Caper
5
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin CVitamin C +337.2%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +494.4%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more FolateFolate +169.6%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B3Vitamin B3 +59%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.023mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Caper DV% diff.
Sodium 4mg 2348mg 102%
Copper 0.048mg 0.374mg 36%
Vitamin K 24.6µg 21%
Vitamin C 18.8mg 4.3mg 16%
Iron 0.47mg 1.67mg 15%
Fiber 3.2g 13%
Folate 62µg 23µg 10%
Phosphorus 59mg 10mg 7%
Vitamin B1 0.107mg 0.018mg 7%
Vitamin E 0.88mg 6%
Potassium 240mg 40mg 6%
Manganese 0.205mg 0.078mg 6%
Vitamin A 43µg 7µg 4%
Magnesium 44mg 33mg 3%
Vitamin B2 0.11mg 0.139mg 2%
Vitamin B3 0.41mg 0.652mg 2%
Choline 6.5mg 1%
Vitamin B5 0.055mg 0.027mg 1%
Saturated fat 0.105g 0.233g 1%
Polyunsaturated fat 0.169g 0.304g 1%
Calories 47kcal 23kcal 1%
Protein 2.8g 2.36g 1%
Selenium 1.5µg 1.2µg 1%
Calcium 50mg 40mg 1%
Carbs 8.35g 4.89g 1%
Fats 0.4g 0.86g 1%
Net carbs 8.35g 1.69g N/A
Sugar 0.41g N/A
Zinc 0.37mg 0.32mg 0%
Vitamin B6 0.024mg 0.023mg 0%
Monounsaturated fat 0.036g 0.063g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%
Omega-3 - DPA 0.001g N/A

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
Caper
Caper
2
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +18.6%
Contains more CarbsCarbs +70.8%
Contains more FatsFats +115%
Contains more OtherOther +1240%
~equal in Water ~83.85g

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
Caper
Caper
2
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains less Sat. FatSaturated fat -54.9%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +79.9%

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.