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  6. Yardlong bean (Asparagus bean) raw vs. Figs

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

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How are yardlong bean (Asparagus bean) raw and figs different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, magnesium, and phosphorus; however, figs are richer in vitamin B6.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 19% more than figs.
  • Yardlong bean (Asparagus bean) raw has 10 times more folate than figs. Yardlong bean (Asparagus bean) raw has 62µg of folate, while figs have 6µg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of figs is 61.

Yardlong bean, raw and Figs, raw types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Figs 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%
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +158.8%
Contains more CalciumCalcium +42.9%
Contains more IronIron +27%
Contains more ZincZinc +146.7%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +60.2%
Contains more SeleniumSelenium +650%
Contains more CopperCopper +45.8%
Contains less SodiumSodium -75%
~equal in Potassium ~232mg

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%
Figs
Figs
5
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +840%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more FolateFolate +933.3%
Contains more Vitamin B5Vitamin B5 +445.5%
Contains more Vitamin B6Vitamin B6 +370.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Figs DV% diff.
Vitamin C 18.8mg 2mg 19%
Folate 62µg 6µg 14%
Fiber 2.9g 12%
Vitamin B6 0.024mg 0.113mg 7%
Magnesium 44mg 17mg 6%
Phosphorus 59mg 14mg 6%
Vitamin B5 0.055mg 0.3mg 5%
Vitamin B2 0.11mg 0.05mg 5%
Protein 2.8g 0.75g 4%
Vitamin A 43µg 7µg 4%
Vitamin B1 0.107mg 0.06mg 4%
Vitamin K 4.7µg 4%
Carbs 8.35g 19.18g 4%
Manganese 0.205mg 0.128mg 3%
Selenium 1.5µg 0.2µg 2%
Copper 0.048mg 0.07mg 2%
Zinc 0.37mg 0.15mg 2%
Calcium 50mg 35mg 2%
Choline 4.7mg 1%
Calories 47kcal 74kcal 1%
Vitamin E 0.11mg 1%
Iron 0.47mg 0.37mg 1%
Fats 0.4g 0.3g 0%
Net carbs 8.35g 16.28g N/A
Potassium 240mg 232mg 0%
Sugar 16.26g N/A
Sodium 4mg 1mg 0%
Vitamin B3 0.41mg 0.4mg 0%
Saturated fat 0.105g 0.06g 0%
Monounsaturated fat 0.036g 0.066g 0%
Polyunsaturated fat 0.169g 0.144g 0%
Tryptophan 0.032mg 0.006mg 0%
Threonine 0.104mg 0.024mg 0%
Isoleucine 0.15mg 0.023mg 0%
Leucine 0.2mg 0.033mg 0%
Lysine 0.184mg 0.03mg 0%
Methionine 0.04mg 0.006mg 0%
Phenylalanine 0.154mg 0.018mg 0%
Valine 0.162mg 0.028mg 0%
Histidine 0.09mg 0.011mg 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
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +273.3%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +129.7%
~equal in Water ~79.11g
~equal in Other ~0.66g

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
Figs
Figs
2
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Poly. FatPolyunsaturated fat +17.4%
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +83.3%

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.