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

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

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Significant differences between yardlong bean (Asparagus bean) raw and chestnut

  • Yardlong bean (Asparagus bean) raw has more vitamin A and folate; however, chestnut is richer in copper, manganese, vitamin B6, iron, potassium, vitamin C, phosphorus, and vitamin B5.
  • Chestnut covers your daily copper needs 47% more than yardlong bean (Asparagus bean) raw.
  • Chestnut has 51 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while chestnut has 17IU.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of chestnut is 54.

Specific food types used in this comparison are Yardlong bean, raw and Nuts, chestnuts, european, boiled, and steamed.

Infographic

Yardlong bean (Asparagus bean) raw vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more ZincZinc +48%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +22.7%
Contains more PotassiumPotassium +197.9%
Contains more IronIron +268.1%
Contains more CopperCopper +883.3%
Contains more PhosphorusPhosphorus +67.8%
Contains more ManganeseManganese +316.6%
~equal in Calcium ~46mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +4200%
Contains more FolateFolate +63.2%
Contains more Vitamin CVitamin C +42%
Contains more Vitamin B1Vitamin B1 +38.3%
Contains more Vitamin B3Vitamin B3 +78.3%
Contains more Vitamin B5Vitamin B5 +474.5%
Contains more Vitamin B6Vitamin B6 +870.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Chestnut DV% diff.
Copper 0.048mg 0.472mg 47%
Manganese 0.205mg 0.854mg 28%
Vitamin B6 0.024mg 0.233mg 16%
Iron 0.47mg 1.73mg 16%
Potassium 240mg 715mg 14%
Vitamin C 18.8mg 26.7mg 9%
Folate 62µg 38µg 6%
Carbs 8.35g 27.76g 6%
Phosphorus 59mg 99mg 6%
Vitamin A 43µg 1µg 5%
Vitamin B5 0.055mg 0.316mg 5%
Calories 47kcal 131kcal 4%
Polyunsaturated fat 0.169g 0.545g 3%
Selenium 1.5µg 3%
Vitamin B1 0.107mg 0.148mg 3%
Fats 0.4g 1.38g 2%
Protein 2.8g 2g 2%
Vitamin B3 0.41mg 0.731mg 2%
Magnesium 44mg 54mg 2%
Saturated fat 0.105g 0.26g 1%
Zinc 0.37mg 0.25mg 1%
Monounsaturated fat 0.036g 0.476g 1%
Sodium 4mg 27mg 1%
Net carbs 8.35g 27.76g N/A
Calcium 50mg 46mg 0%
Vitamin B2 0.11mg 0.104mg 0%
Tryptophan 0.032mg 0.022mg 0%
Threonine 0.104mg 0.071mg 0%
Isoleucine 0.15mg 0.079mg 0%
Leucine 0.2mg 0.118mg 0%
Lysine 0.184mg 0.118mg 0%
Methionine 0.04mg 0.047mg 0%
Phenylalanine 0.154mg 0.084mg 0%
Valine 0.162mg 0.112mg 0%
Histidine 0.09mg 0.055mg 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% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +40%
Contains more WaterWater +28.9%
Contains more FatsFats +245%
Contains more CarbsCarbs +232.5%
Contains more OtherOther +18.3%

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% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -59.6%
Contains more Mono. FatMonounsaturated fat +1222.2%
Contains more Poly. FatPolyunsaturated fat +222.5%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.