Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Cod

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

Compare

The main differences between yardlong bean (Asparagus bean) raw and cod

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate, yet cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin B5 for cod is 3059% higher.
  • Yardlong bean (Asparagus bean) raw contains 22 times more vitamin A than cod. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while cod contains 40IU.
  • Cod has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Fish, cod, Atlantic, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +212.5%
Contains more IronIron +23.7%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +1266.7%
Contains more PotassiumPotassium +72.1%
Contains more ZincZinc +21.6%
Contains more PhosphorusPhosphorus +244.1%
Contains more SeleniumSelenium +2106.7%

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%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin B1Vitamin B1 +40.8%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more FolateFolate +785.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +403.2%
Contains more Vitamin B5Vitamin B5 +278081.8%
Contains more Vitamin B6Vitamin B6 +920.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cod DV% diff.
Vitamin B5 0.055mg 153mg 3059%
Selenium 1.5µg 33.1µg 57%
Vitamin B12 0µg 0.91µg 38%
Protein 2.8g 17.81g 30%
Phosphorus 59mg 203mg 21%
Vitamin C 18.8mg 1mg 20%
Vitamin B6 0.024mg 0.245mg 17%
Folate 62µg 7µg 14%
Cholesterol 0mg 43mg 14%
Choline 65.2mg 12%
Vitamin B3 0.41mg 2.063mg 10%
Manganese 0.205mg 0.015mg 8%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Potassium 240mg 413mg 5%
Vitamin E 0.64mg 4%
Vitamin B2 0.11mg 0.065mg 3%
Vitamin A 43µg 12µg 3%
Calcium 50mg 16mg 3%
Magnesium 44mg 32mg 3%
Carbs 8.35g 0g 3%
Vitamin B1 0.107mg 0.076mg 3%
Calories 47kcal 82kcal 2%
Sodium 4mg 54mg 2%
Copper 0.048mg 0.028mg 2%
Zinc 0.37mg 0.45mg 1%
Iron 0.47mg 0.38mg 1%
Fats 0.4g 0.67g 0%
Net carbs 8.35g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.105g 0.131g 0%
Monounsaturated fat 0.036g 0.094g 0%
Polyunsaturated fat 0.169g 0.231g 0%
Tryptophan 0.032mg 0.199mg 0%
Threonine 0.104mg 0.781mg 0%
Isoleucine 0.15mg 0.821mg 0%
Leucine 0.2mg 1.447mg 0%
Lysine 0.184mg 1.635mg 0%
Methionine 0.04mg 0.527mg 0%
Phenylalanine 0.154mg 0.695mg 0%
Valine 0.162mg 0.917mg 0%
Histidine 0.09mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +100%
Contains more ProteinProtein +536.1%
Contains more FatsFats +67.5%
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -19.8%
Contains more Mono. FatMonounsaturated fat +161.1%
Contains more Poly. FatPolyunsaturated fat +36.7%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.