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  6. Yardlong bean (Asparagus bean) raw vs. Chinese cuisine

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

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Important differences between yardlong bean (Asparagus bean) raw and chinese cuisine

  • Yardlong bean (Asparagus bean) raw has more vitamin C and magnesium; however, chinese cuisine has more vitamin B12, vitamin B6, zinc, selenium, iron, vitamin A, and vitamin B5.
  • Chinese cuisine's daily need coverage for vitamin B12 is 20% more.
  • Yardlong bean (Asparagus bean) raw has 3 times more magnesium than chinese cuisine. Yardlong bean (Asparagus bean) raw has 44mg of magnesium, while chinese cuisine has 15mg.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than chinese cuisine.

The food varieties used in the comparison are Yardlong bean, raw and Restaurant, Chinese, beef, and vegetables.

Infographic

Yardlong bean (Asparagus bean) raw vs Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +17.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +39.5%
Contains more IronIron +136.2%
Contains more ZincZinc +305.4%
Contains more PhosphorusPhosphorus +28.8%
Contains more SeleniumSelenium +346.7%
~equal in Copper ~0.049mg

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin CVitamin C +62.1%
Contains more Vitamin B1Vitamin B1 +224.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +37.8%
Contains more Vitamin AVitamin A +46.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +222%
Contains more Vitamin B5Vitamin B5 +705.5%
Contains more Vitamin B6Vitamin B6 +570.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Chinese cuisine DV% diff.
Vitamin K 51.3µg 43%
Vitamin B12 0µg 0.48µg 20%
Sodium 4mg 409mg 18%
Polyunsaturated fat 0.169g 2.13g 13%
Vitamin B6 0.024mg 0.161mg 11%
Zinc 0.37mg 1.5mg 10%
Selenium 1.5µg 6.7µg 9%
Protein 2.8g 7.08g 9%
Vitamin B5 0.055mg 0.443mg 8%
Iron 0.47mg 1.11mg 8%
Fats 0.4g 5.3g 8%
Vitamin C 18.8mg 11.6mg 8%
Magnesium 44mg 15mg 7%
Choline 34.5mg 6%
Fiber 1.5g 6%
Vitamin B3 0.41mg 1.32mg 6%
Vitamin B1 0.107mg 0.033mg 6%
Cholesterol 0mg 14mg 5%
Vitamin E 0.82mg 5%
Folate 62µg 45µg 4%
Saturated fat 0.105g 0.978g 4%
Vitamin B2 0.11mg 0.055mg 4%
Monounsaturated fat 0.036g 1.217g 3%
Calories 47kcal 105kcal 3%
Manganese 0.205mg 0.147mg 3%
Calcium 50mg 22mg 3%
Vitamin A 43µg 63µg 2%
Phosphorus 59mg 76mg 2%
Fructose 0.55g 1%
Starch 1.82g 1%
Potassium 240mg 204mg 1%
Vitamin D 0µg 0.1µg 1%
Carbs 8.35g 7.29g 0%
Net carbs 8.35g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.41g N/A
Copper 0.048mg 0.049mg 0%
Trans fat 0g 0.058g N/A
Tryptophan 0.032mg 0.083mg 0%
Threonine 0.104mg 0.313mg 0%
Isoleucine 0.15mg 0.314mg 0%
Leucine 0.2mg 0.525mg 0%
Lysine 0.184mg 0.552mg 0%
Methionine 0.04mg 0.158mg 0%
Phenylalanine 0.154mg 0.317mg 0%
Valine 0.162mg 0.327mg 0%
Histidine 0.09mg 0.207mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g 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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more CarbsCarbs +14.5%
Contains more WaterWater +11.5%
Contains more ProteinProtein +152.9%
Contains more FatsFats +1225%
Contains more OtherOther +151.7%

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +3280.6%
Contains more Poly. FatPolyunsaturated fat +1160.4%

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.