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  6. Yardlong bean (Asparagus bean) raw vs. Cocoa solids

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

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The main differences between yardlong bean (Asparagus bean) raw and cocoa solids

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, yet cocoa solids are richer in copper, iron, manganese, magnesium, phosphorus, zinc, potassium, and selenium.
  • Daily need coverage for copper for cocoa solids is 416% higher.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Cocoa solids have a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Cocoa, dry powder, unsweetened.

Infographic

Yardlong bean (Asparagus bean) raw vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -81%
Contains more MagnesiumMagnesium +1034.1%
Contains more CalciumCalcium +156%
Contains more PotassiumPotassium +535%
Contains more IronIron +2848.9%
Contains more CopperCopper +7791.7%
Contains more ZincZinc +1740.5%
Contains more PhosphorusPhosphorus +1144.1%
Contains more ManganeseManganese +1771.7%
Contains more SeleniumSelenium +853.3%

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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.2%
Contains more FolateFolate +93.8%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +432.9%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +391.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cocoa solids DV% diff.
Copper 0.048mg 3.788mg 416%
Iron 0.47mg 13.86mg 167%
Manganese 0.205mg 3.837mg 158%
Fiber 37g 148%
Magnesium 44mg 499mg 108%
Phosphorus 59mg 734mg 96%
Zinc 0.37mg 6.81mg 59%
Caffeine 230mg 58%
Potassium 240mg 1524mg 38%
Saturated fat 0.105g 8.07g 36%
Protein 2.8g 19.6g 34%
Selenium 1.5µg 14.3µg 23%
Vitamin C 18.8mg 0mg 21%
Fats 0.4g 13.7g 20%
Carbs 8.35g 57.9g 17%
Vitamin B3 0.41mg 2.185mg 11%
Monounsaturated fat 0.036g 4.57g 11%
Vitamin B2 0.11mg 0.241mg 10%
Calories 47kcal 228kcal 9%
Folate 62µg 32µg 8%
Calcium 50mg 128mg 8%
Vitamin B6 0.024mg 0.118mg 7%
Vitamin A 43µg 0µg 5%
Vitamin B5 0.055mg 0.254mg 4%
Vitamin B1 0.107mg 0.078mg 2%
Choline 12mg 2%
Polyunsaturated fat 0.169g 0.44g 2%
Vitamin K 2.5µg 2%
Sodium 4mg 21mg 1%
Vitamin E 0.1mg 1%
Net carbs 8.35g 20.9g N/A
Sugar 1.75g N/A
Tryptophan 0.032mg 0.293mg 0%
Threonine 0.104mg 0.776mg 0%
Isoleucine 0.15mg 0.76mg 0%
Leucine 0.2mg 1.189mg 0%
Lysine 0.184mg 0.983mg 0%
Methionine 0.04mg 0.202mg 0%
Phenylalanine 0.154mg 0.941mg 0%
Valine 0.162mg 1.177mg 0%
Histidine 0.09mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2828.3%
Contains more ProteinProtein +600%
Contains more FatsFats +3325%
Contains more CarbsCarbs +593.4%
Contains more OtherOther +866.7%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +12594.4%
Contains more Poly. FatPolyunsaturated fat +160.4%

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.