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

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What are the differences between yardlong bean (Asparagus bean) raw and cereal?

  • The amount of vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, manganese, and vitamin C in cereal is higher than in yardlong bean (Asparagus bean) raw.
  • Cereal's daily need coverage for vitamin B1 is 515% more.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • Cereal has a lower glycemic index (69) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Cereal 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%
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +131.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +128.6%
Contains less SodiumSodium -99.5%
Contains more IronIron +7146.8%
Contains more CopperCopper +185.4%
Contains more ZincZinc +1954.1%
Contains more PhosphorusPhosphorus +30.5%
Contains more ManganeseManganese +285.4%
Contains more SeleniumSelenium +320%

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%
Cereal
8
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +104.8%
Contains more Vitamin AVitamin A +1793%
Contains more Vitamin B1Vitamin B1 +5776.6%
Contains more Vitamin B2Vitamin B2 +3418.2%
Contains more Vitamin B3Vitamin B3 +7124.4%
Contains more Vitamin B5Vitamin B5 +310.9%
Contains more Vitamin B6Vitamin B6 +24841.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

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
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +2224.1%
Contains more ProteinProtein +116.4%
Contains more FatsFats +170%
Contains more CarbsCarbs +940.1%
Contains more OtherOther +271.7%

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
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -59.6%
Contains more Mono. FatMonounsaturated fat +466.7%
Contains more Poly. FatPolyunsaturated fat +109.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cereal DV% diff.
Vitamin B1 0.107mg 6.288mg 515%
Vitamin B6 0.024mg 5.986mg 459%
Iron 0.47mg 34.06mg 420%
Vitamin B2 0.11mg 3.87mg 289%
Vitamin B3 0.41mg 29.62mg 183%
Vitamin A 43µg 814µg 86%
Zinc 0.37mg 7.6mg 66%
Sodium 4mg 795mg 34%
Carbs 8.35g 86.85g 26%
Manganese 0.205mg 0.79mg 25%
Vitamin C 18.8mg 38.5mg 22%
Calories 47kcal 378kcal 17%
Folate 62µg 16%
Copper 0.048mg 0.137mg 10%
Selenium 1.5µg 6.3µg 9%
Protein 2.8g 6.06g 7%
Magnesium 44mg 19mg 6%
Fiber 1.4g 6%
Potassium 240mg 105mg 4%
Calcium 50mg 10mg 4%
Phosphorus 59mg 77mg 3%
Vitamin B5 0.055mg 0.226mg 3%
Polyunsaturated fat 0.169g 0.354g 1%
Vitamin E 0.08mg 1%
Fats 0.4g 1.08g 1%
Saturated fat 0.105g 0.26g 1%
Net carbs 8.35g 85.45g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.036g 0.204g 0%
Tryptophan 0.032mg 0.066mg 0%
Threonine 0.104mg 0.241mg 0%
Isoleucine 0.15mg 0.26mg 0%
Leucine 0.2mg 0.767mg 0%
Lysine 0.184mg 0.113mg 0%
Methionine 0.04mg 0.13mg 0%
Phenylalanine 0.154mg 0.365mg 0%
Valine 0.162mg 0.344mg 0%
Histidine 0.09mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean) raw
371%
Cereal
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 791mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.155g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.