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  6. Yardlong bean (Asparagus bean) raw vs. Chuck steak

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

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How are yardlong bean (Asparagus bean) raw and chuck steak different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, chuck steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, iron, and phosphorus.
  • Daily need coverage for vitamin B12 for chuck steak is 126% higher.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Chuck steak has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Chuck steak 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +212.5%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +1608.3%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +421.3%
Contains more CopperCopper +60.4%
Contains more ZincZinc +2245.9%
Contains more PhosphorusPhosphorus +227.1%
Contains more SeleniumSelenium +1733.3%

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 0% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +62.1%
Contains more FolateFolate +933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +1037.3%
Contains more Vitamin B5Vitamin B5 +1267.3%
Contains more Vitamin B6Vitamin B6 +1454.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.37mg 8.68mg 76%
Selenium 1.5µg 27.5µg 47%
Protein 2.8g 24.98g 44%
Saturated fat 0.105g 8.66g 39%
Fats 0.4g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B6 0.024mg 0.373mg 27%
Vitamin B3 0.41mg 4.663mg 27%
Iron 0.47mg 2.45mg 25%
Monounsaturated fat 0.036g 9.457g 24%
Vitamin C 18.8mg 0mg 21%
Phosphorus 59mg 193mg 19%
Vitamin B5 0.055mg 0.752mg 14%
Choline 79mg 14%
Folate 62µg 6µg 14%
Calories 47kcal 277kcal 12%
Manganese 0.205mg 0.012mg 8%
Vitamin B2 0.11mg 0.191mg 6%
Magnesium 44mg 22mg 5%
Vitamin A 43µg 7µg 4%
Polyunsaturated fat 0.169g 0.81g 4%
Vitamin B1 0.107mg 0.066mg 3%
Sodium 4mg 71mg 3%
Copper 0.048mg 0.077mg 3%
Potassium 240mg 325mg 3%
Calcium 50mg 16mg 3%
Carbs 8.35g 0g 3%
Vitamin E 0.1mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 8.35g 0g N/A
Trans fat 0g 1.287g N/A
Tryptophan 0.032mg 0.281mg 0%
Threonine 0.104mg 1.099mg 0%
Isoleucine 0.15mg 1.062mg 0%
Leucine 0.2mg 2.009mg 0%
Lysine 0.184mg 2.184mg 0%
Methionine 0.04mg 0.709mg 0%
Phenylalanine 0.154mg 0.951mg 0%
Valine 0.162mg 1.129mg 0%
Histidine 0.09mg 0.809mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.1%
Contains more OtherOther +275%
Contains more ProteinProtein +792.1%
Contains more FatsFats +4810%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +26169.4%
Contains more Poly. FatPolyunsaturated fat +379.3%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.