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  6. Yardlong bean (Asparagus bean) raw vs. Cream of mushroom soup

Yardlong bean (Asparagus bean) raw vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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Important differences between yardlong bean (Asparagus bean) raw and cream of mushroom soup

  • Cream of mushroom soup has less vitamin C, vitamin A, folate, magnesium, vitamin B1, manganese, vitamin B2, phosphorus, and potassium.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 21% more.
  • Yardlong bean (Asparagus bean) raw has 216 times more vitamin A than cream of mushroom soup. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while cream of mushroom soup has 4IU.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.

The food varieties used in the comparison are Yardlong bean, raw and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Yardlong bean (Asparagus bean) raw vs Cream of mushroom soup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +614.3%
Contains more PotassiumPotassium +674.2%
Contains more IronIron +422.2%
Contains more CopperCopper +200%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +391.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1038.9%
~equal in Selenium ~1.4µg

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 0% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +1683.3%
Contains more Vitamin B2Vitamin B2 +1275%
Contains more Vitamin B3Vitamin B3 +142.6%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more FolateFolate +6100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +30.9%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cream of mushroom soup DV% diff.
Vitamin C 18.8mg 0mg 21%
Sodium 4mg 340mg 15%
Folate 62µg 1µg 15%
Magnesium 44mg 2mg 10%
Vitamin B2 0.11mg 0.008mg 8%
Vitamin K 9.6µg 8%
Polyunsaturated fat 0.169g 1.42g 8%
Vitamin B1 0.107mg 0.006mg 8%
Manganese 0.205mg 0.018mg 8%
Phosphorus 59mg 12mg 7%
Potassium 240mg 31mg 6%
Vitamin A 43µg 1µg 5%
Iron 0.47mg 0.09mg 5%
Copper 0.048mg 0.016mg 4%
Calcium 50mg 7mg 4%
Protein 2.8g 0.66g 4%
Zinc 0.37mg 0.06mg 3%
Fats 0.4g 2.59g 3%
Vitamin B3 0.41mg 0.169mg 2%
Saturated fat 0.105g 0.472g 2%
Vitamin E 0.24mg 2%
Carbs 8.35g 3.33g 2%
Vitamin D 0µg 0.1µg 1%
Monounsaturated fat 0.036g 0.597g 1%
Fiber 0.3g 1%
Vitamin D 0IU 4IU 1%
Vitamin B6 0.024mg 0.007mg 1%
Choline 4.7mg 1%
Calories 47kcal 39kcal 0%
Net carbs 8.35g 3.03g N/A
Sugar 0.2g N/A
Selenium 1.5µg 1.4µg 0%
Vitamin B5 0.055mg 0.072mg 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +324.2%
Contains more CarbsCarbs +150.8%
Contains more FatsFats +547.5%
Contains more OtherOther +60%
~equal in Water ~92.46g

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
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +1558.3%
Contains more Poly. FatPolyunsaturated fat +740.2%

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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.