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

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What are the differences between yardlong bean (Asparagus bean) raw and cranberries?

  • The amount of vitamin A, folate, magnesium, vitamin B1, vitamin B2, phosphorus, and vitamin C in yardlong bean (Asparagus bean) raw is higher than in cranberries.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin A is 16% more.
  • Cranberries contain 62 times less folate than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 62µg of folate, while cranberries contain 1µg.
  • Cranberries have a lower glycemic index (45) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Cranberries, raw types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Cranberries 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +200%
Contains more IronIron +104.3%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +436.4%
Contains more SeleniumSelenium +1400%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +30.2%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +791.7%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +305.9%
Contains more FolateFolate +6100%
Contains more Vitamin B5Vitamin B5 +436.4%
Contains more Vitamin B6Vitamin B6 +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cranberries DV% diff.
Folate 62µg 1µg 15%
Fiber 3.6g 14%
Vitamin E 1.32mg 9%
Magnesium 44mg 6mg 9%
Vitamin B1 0.107mg 0.012mg 8%
Vitamin B2 0.11mg 0.02mg 7%
Phosphorus 59mg 11mg 7%
Potassium 240mg 80mg 5%
Protein 2.8g 0.46g 5%
Vitamin C 18.8mg 14mg 5%
Vitamin B5 0.055mg 0.295mg 5%
Vitamin A 43µg 3µg 4%
Calcium 50mg 8mg 4%
Vitamin K 5µg 4%
Selenium 1.5µg 0.1µg 3%
Manganese 0.205mg 0.267mg 3%
Zinc 0.37mg 0.09mg 3%
Vitamin B6 0.024mg 0.057mg 3%
Iron 0.47mg 0.23mg 3%
Vitamin B3 0.41mg 0.101mg 2%
Polyunsaturated fat 0.169g 0.055g 1%
Choline 5.5mg 1%
Fructose 0.67g 1%
Carbs 8.35g 11.97g 1%
Copper 0.048mg 0.056mg 1%
Calories 47kcal 46kcal 0%
Fats 0.4g 0.13g 0%
Net carbs 8.35g 8.37g N/A
Sugar 4.27g N/A
Sodium 4mg 2mg 0%
Saturated fat 0.105g 0.008g 0%
Monounsaturated fat 0.036g 0.018g 0%
Tryptophan 0.032mg 0.003mg 0%
Threonine 0.104mg 0.028mg 0%
Isoleucine 0.15mg 0.033mg 0%
Leucine 0.2mg 0.053mg 0%
Lysine 0.184mg 0.039mg 0%
Methionine 0.04mg 0.003mg 0%
Phenylalanine 0.154mg 0.036mg 0%
Valine 0.162mg 0.045mg 0%
Histidine 0.09mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +508.7%
Contains more FatsFats +207.7%
Contains more OtherOther +400%
Contains more CarbsCarbs +43.4%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +207.3%
Contains less Sat. FatSaturated fat -92.4%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.