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

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

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

  • Plums contain less folate, vitamin A, vitamin C, magnesium, manganese, vitamin B1, vitamin B2, and phosphorus than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw covers your daily need for folate, 14% more than plums.
  • Yardlong bean (Asparagus bean) raw has 8 times more calcium than plums. Yardlong bean (Asparagus bean) raw has 50mg of calcium, while plums have 6mg.
  • 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 plums is 53.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Plum 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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +528.6%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +176.5%
Contains more ZincZinc +270%
Contains more PhosphorusPhosphorus +268.8%
Contains more ManganeseManganese +294.2%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -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.
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%
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +97.9%
Contains more Vitamin AVitamin A +152.9%
Contains more Vitamin B1Vitamin B1 +282.1%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more FolateFolate +1140%
Contains more Vitamin B5Vitamin B5 +145.5%
Contains more Vitamin B6Vitamin B6 +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.417mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Plum DV% diff.
Folate 62µg 5µg 14%
Vitamin C 18.8mg 9.5mg 10%
Magnesium 44mg 7mg 9%
Vitamin B1 0.107mg 0.028mg 7%
Manganese 0.205mg 0.052mg 7%
Fiber 1.4g 6%
Vitamin B2 0.11mg 0.026mg 6%
Phosphorus 59mg 16mg 6%
Vitamin K 6.4µg 5%
Protein 2.8g 0.7g 4%
Fructose 3.07g 4%
Iron 0.47mg 0.17mg 4%
Calcium 50mg 6mg 4%
Vitamin A 43µg 17µg 3%
Selenium 1.5µg 0µg 3%
Vitamin B5 0.055mg 0.135mg 2%
Zinc 0.37mg 0.1mg 2%
Vitamin E 0.26mg 2%
Potassium 240mg 157mg 2%
Polyunsaturated fat 0.169g 0.044g 1%
Carbs 8.35g 11.42g 1%
Copper 0.048mg 0.057mg 1%
Calories 47kcal 46kcal 0%
Fats 0.4g 0.28g 0%
Net carbs 8.35g 10.02g N/A
Sugar 9.92g N/A
Sodium 4mg 0mg 0%
Vitamin B3 0.41mg 0.417mg 0%
Vitamin B6 0.024mg 0.029mg 0%
Saturated fat 0.105g 0.017g 0%
Choline 1.9mg 0%
Monounsaturated fat 0.036g 0.134g 0%
Tryptophan 0.032mg 0.009mg 0%
Threonine 0.104mg 0.01mg 0%
Isoleucine 0.15mg 0.014mg 0%
Leucine 0.2mg 0.015mg 0%
Lysine 0.184mg 0.016mg 0%
Methionine 0.04mg 0.008mg 0%
Phenylalanine 0.154mg 0.014mg 0%
Valine 0.162mg 0.016mg 0%
Histidine 0.09mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +300%
Contains more FatsFats +42.9%
Contains more OtherOther +62.2%
Contains more CarbsCarbs +36.8%
~equal in Water ~87.23g

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +284.1%
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +272.2%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.