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  6. Yardlong bean (Asparagus bean) raw vs. Chocolate brownie

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

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Summary of differences between yardlong bean (Asparagus bean) raw and chocolate brownie

  • Yardlong bean (Asparagus bean) raw has more vitamin C and folate; however, chocolate brownie is higher in copper, selenium, iron, manganese, and phosphorus.
  • Chocolate brownie covers your daily need for copper, 38% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 63 times more vitamin C than chocolate brownie. While yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, chocolate brownie has only 0.3mg.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Cookies, brownies, prepared from recipe.

Infographic

Yardlong bean (Asparagus bean) raw vs Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more PotassiumPotassium +36.4%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +20.5%
Contains more CalciumCalcium +14%
Contains more IronIron +291.5%
Contains more CopperCopper +708.3%
Contains more ZincZinc +162.2%
Contains more PhosphorusPhosphorus +123.7%
Contains more ManganeseManganese +186.3%
Contains more SeleniumSelenium +666.7%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin CVitamin C +6166.7%
Contains more FolateFolate +113.8%
Contains more Vitamin AVitamin A +309.3%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +139.5%
Contains more Vitamin B5Vitamin B5 +496.4%
Contains more Vitamin B6Vitamin B6 +291.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Chocolate brownie DV% diff.
Polyunsaturated fat 0.169g 9.412g 62%
Fats 0.4g 29.1g 44%
Copper 0.048mg 0.388mg 38%
Saturated fat 0.105g 7.319g 33%
Monounsaturated fat 0.036g 10.839g 27%
Cholesterol 0mg 73mg 24%
Calories 47kcal 466kcal 21%
Vitamin C 18.8mg 0.3mg 21%
Selenium 1.5µg 11.5µg 18%
Iron 0.47mg 1.84mg 17%
Manganese 0.205mg 0.587mg 17%
Sodium 4mg 343mg 15%
Vitamin A 43µg 176µg 15%
Carbs 8.35g 50.2g 14%
Phosphorus 59mg 132mg 10%
Folate 62µg 29µg 8%
Protein 2.8g 6.2g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin B2 0.11mg 0.19mg 6%
Vitamin B5 0.055mg 0.328mg 5%
Vitamin B6 0.024mg 0.094mg 5%
Zinc 0.37mg 0.97mg 5%
Vitamin B3 0.41mg 0.982mg 4%
Vitamin B1 0.107mg 0.141mg 3%
Potassium 240mg 176mg 2%
Magnesium 44mg 53mg 2%
Calcium 50mg 57mg 1%
Net carbs 8.35g 50.2g N/A
Tryptophan 0.032mg 0.078mg 0%
Threonine 0.104mg 0.228mg 0%
Isoleucine 0.15mg 0.265mg 0%
Leucine 0.2mg 0.447mg 0%
Lysine 0.184mg 0.283mg 0%
Methionine 0.04mg 0.132mg 0%
Phenylalanine 0.154mg 0.298mg 0%
Valine 0.162mg 0.323mg 0%
Histidine 0.09mg 0.136mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g 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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more WaterWater +597.2%
Contains more ProteinProtein +121.4%
Contains more FatsFats +7175%
Contains more CarbsCarbs +501.2%
Contains more OtherOther +216.7%

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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +30008.3%
Contains more Poly. FatPolyunsaturated fat +5469.2%

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.