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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, folate, and magnesium; however, carrots are higher in vitamin A and vitamin B6.
  • Carrots cover your daily need for vitamin A, 317% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 4 times more magnesium than carrots. While yardlong bean (Asparagus bean) raw has 44mg of magnesium, carrots have only 12mg.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Carrot 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.
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%
Carrot
Carrot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +51.5%
Contains more IronIron +56.7%
Contains more ZincZinc +54.2%
Contains more PhosphorusPhosphorus +68.6%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +43.4%
Contains more SeleniumSelenium +1400%
Contains more PotassiumPotassium +33.3%
~equal in Copper ~0.045mg

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%
Carrot
Carrot
7
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +218.6%
Contains more Vitamin B1Vitamin B1 +62.1%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more FolateFolate +226.3%
Contains more Vitamin AVitamin A +1841.9%
Contains more Vitamin B3Vitamin B3 +139.8%
Contains more Vitamin B5Vitamin B5 +396.4%
Contains more Vitamin B6Vitamin B6 +475%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Carrot DV% diff.
Vitamin A 43µg 835µg 88%
Vitamin C 18.8mg 5.9mg 14%
Folate 62µg 19µg 11%
Vitamin K 13.2µg 11%
Fiber 2.8g 11%
Vitamin B6 0.024mg 0.138mg 9%
Magnesium 44mg 12mg 8%
Vitamin B2 0.11mg 0.058mg 4%
Vitamin E 0.66mg 4%
Protein 2.8g 0.93g 4%
Vitamin B5 0.055mg 0.273mg 4%
Vitamin B3 0.41mg 0.983mg 4%
Manganese 0.205mg 0.143mg 3%
Sodium 4mg 69mg 3%
Vitamin B1 0.107mg 0.066mg 3%
Phosphorus 59mg 35mg 3%
Selenium 1.5µg 0.1µg 3%
Iron 0.47mg 0.3mg 2%
Potassium 240mg 320mg 2%
Calcium 50mg 33mg 2%
Choline 8.8mg 2%
Fructose 0.55g 1%
Starch 1.43g 1%
Zinc 0.37mg 0.24mg 1%
Calories 47kcal 41kcal 0%
Fats 0.4g 0.24g 0%
Carbs 8.35g 9.58g 0%
Net carbs 8.35g 6.78g N/A
Sugar 4.74g N/A
Copper 0.048mg 0.045mg 0%
Saturated fat 0.105g 0.037g 0%
Monounsaturated fat 0.036g 0.014g 0%
Polyunsaturated fat 0.169g 0.117g 0%
Tryptophan 0.032mg 0.012mg 0%
Threonine 0.104mg 0.191mg 0%
Isoleucine 0.15mg 0.077mg 0%
Leucine 0.2mg 0.102mg 0%
Lysine 0.184mg 0.101mg 0%
Methionine 0.04mg 0.02mg 0%
Phenylalanine 0.154mg 0.061mg 0%
Valine 0.162mg 0.069mg 0%
Histidine 0.09mg 0.04mg 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
Carrot
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +201.1%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +14.7%
Contains more OtherOther +60%
~equal in Water ~88.29g

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +157.1%
Contains more Poly. FatPolyunsaturated fat +44.4%
Contains less Sat. FatSaturated fat -64.8%

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.