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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, magnesium, vitamin B1, manganese, vitamin B2, and phosphorus; however, carambola is richer in vitamin C, copper, and vitamin B5.
  • Daily need coverage for vitamin C for carambola is 17% higher.
  • Yardlong bean (Asparagus bean) raw contains 14 times more vitamin A than carambola. While yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, carambola contains only 61IU.
  • Carambola has a lower glycemic index (45) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Carambola, (starfruit), raw are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Carambola 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +80.5%
Contains more IronIron +487.5%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +391.7%
Contains more ManganeseManganese +454.1%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +185.4%
Contains less SodiumSodium -50%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +664.3%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more FolateFolate +416.7%
Contains more Vitamin CVitamin C +83%
Contains more Vitamin B5Vitamin B5 +610.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Carambola DV% diff.
Vitamin C 18.8mg 34.4mg 17%
Folate 62µg 12µg 13%
Fiber 2.8g 11%
Copper 0.048mg 0.137mg 10%
Vitamin B1 0.107mg 0.014mg 8%
Magnesium 44mg 10mg 8%
Manganese 0.205mg 0.037mg 7%
Vitamin B5 0.055mg 0.391mg 7%
Vitamin B2 0.11mg 0.016mg 7%
Phosphorus 59mg 12mg 7%
Iron 0.47mg 0.08mg 5%
Calcium 50mg 3mg 5%
Protein 2.8g 1.04g 4%
Vitamin A 43µg 3µg 4%
Potassium 240mg 133mg 3%
Zinc 0.37mg 0.12mg 2%
Selenium 1.5µg 0.6µg 2%
Vitamin B6 0.024mg 0.017mg 1%
Choline 7.6mg 1%
Calories 47kcal 31kcal 1%
Vitamin E 0.15mg 1%
Carbs 8.35g 6.73g 1%
Fats 0.4g 0.33g 0%
Net carbs 8.35g 3.93g N/A
Sugar 3.98g N/A
Sodium 4mg 2mg 0%
Vitamin B3 0.41mg 0.367mg 0%
Saturated fat 0.105g 0.019g 0%
Monounsaturated fat 0.036g 0.03g 0%
Polyunsaturated fat 0.169g 0.184g 0%
Tryptophan 0.032mg 0.008mg 0%
Threonine 0.104mg 0.044mg 0%
Isoleucine 0.15mg 0.044mg 0%
Leucine 0.2mg 0.077mg 0%
Lysine 0.184mg 0.077mg 0%
Methionine 0.04mg 0.021mg 0%
Phenylalanine 0.154mg 0.037mg 0%
Valine 0.162mg 0.05mg 0%
Histidine 0.09mg 0.008mg 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +169.2%
Contains more FatsFats +21.2%
Contains more CarbsCarbs +24.1%
Contains more OtherOther +15.4%
~equal in Water ~91.38g

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +20%
Contains less Sat. FatSaturated fat -81.9%
~equal in Polyunsaturated fat ~0.184g

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.