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  6. Yardlong bean (Asparagus bean) raw vs. Coconut oil

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

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What are the main differences between Yardlong bean (Asparagus bean) raw and Coconut oil?

  • Yardlong bean (Asparagus bean) raw has more Vitamin C, Folate, Magnesium, Vitamin B1, Manganese, Vitamin B2, Phosphorus, Potassium, and Copper than Coconut oil.
  • Coconut oil's daily need coverage for Saturated Fat is 412% higher.
  • Yardlong bean (Asparagus bean) raw is lower in Saturated Fat.

We used Yardlong bean, raw and Oil, coconut types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Coconut oil 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
9
:
1
Coconut oil
Coconut oil
Contains more Calcium +4900%
Contains more Iron +840%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1750%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +4900%
Contains more Iron +840%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1750%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
8
:
2
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
2
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +292733.3%
Contains more Fats +24665%
Contains more Other +51.7%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +292733.3%
Contains more Fats +24665%
Contains more Other +51.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
2
Coconut oil
Coconut oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +17488.9%
Contains more Polyunsaturated fat +907.1%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +17488.9%
Contains more Polyunsaturated fat +907.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Coconut oil
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Coconut oil Opinion
Net carbs 8.35g 0g Yardlong bean (Asparagus bean) raw
Protein 2.8g 0g Yardlong bean (Asparagus bean) raw
Fats 0.4g 99.06g Coconut oil
Carbs 8.35g 0g Yardlong bean (Asparagus bean) raw
Calories 47kcal 892kcal Coconut oil
Calcium 50mg 1mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 0.05mg Yardlong bean (Asparagus bean) raw
Magnesium 44mg 0mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 0mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 0mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 0mg Coconut oil
Zinc 0.37mg 0.02mg Yardlong bean (Asparagus bean) raw
Copper 0.048mg 0mg Yardlong bean (Asparagus bean) raw
Manganese 0.205mg 0mg Yardlong bean (Asparagus bean) raw
Selenium 1.5µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.11mg Coconut oil
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.11mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B5 0.055mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B6 0.024mg 0mg Yardlong bean (Asparagus bean) raw
Folate 62µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin K 0.6µg Coconut oil
Tryptophan 0.032mg 0mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg 0mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg 0mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg 0mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg 0mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg 0mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg 0mg Yardlong bean (Asparagus bean) raw
Trans Fat 0g 0.028g Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 82.475g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.036g 6.332g Coconut oil
Polyunsaturated fat 0.169g 1.702g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Coconut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean) raw
0%
Coconut oil
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
0%
Coconut oil

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 82.37g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.2)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.