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  6. Yardlong bean (Asparagus bean) raw vs. Garden cress

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

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Important differences between yardlong bean (Asparagus bean) raw and garden cress

  • Yardlong bean (Asparagus bean) raw has less vitamin A, vitamin C, vitamin B6, manganese, copper, vitamin B2, potassium, and iron.
  • Garden cress's daily need coverage for vitamin A is 121% more.

The food varieties used in the comparison are Yardlong bean, raw and Cress, garden, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +15.8%
Contains more ZincZinc +60.9%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +62%
Contains more PotassiumPotassium +152.5%
Contains more IronIron +176.6%
Contains more CopperCopper +254.2%
Contains more PhosphorusPhosphorus +28.8%
Contains more ManganeseManganese +169.8%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin CVitamin C +267%
Contains more Vitamin AVitamin A +704.7%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +143.9%
Contains more Vitamin B5Vitamin B5 +340%
Contains more Vitamin B6Vitamin B6 +929.2%
Contains more FolateFolate +29%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 18.8mg 69mg 56%
Vitamin A 43µg 346µg 34%
Vitamin B6 0.024mg 0.247mg 17%
Manganese 0.205mg 0.553mg 15%
Copper 0.048mg 0.17mg 14%
Vitamin B2 0.11mg 0.26mg 12%
Potassium 240mg 606mg 11%
Iron 0.47mg 1.3mg 10%
Vitamin E 0.7mg 5%
Folate 62µg 80µg 5%
Fiber 1.1g 4%
Choline 19.5mg 4%
Vitamin B5 0.055mg 0.242mg 4%
Vitamin B3 0.41mg 1mg 4%
Calcium 50mg 81mg 3%
Phosphorus 59mg 76mg 2%
Vitamin B1 0.107mg 0.08mg 2%
Monounsaturated fat 0.036g 0.239g 1%
Calories 47kcal 32kcal 1%
Selenium 1.5µg 0.9µg 1%
Zinc 0.37mg 0.23mg 1%
Magnesium 44mg 38mg 1%
Carbs 8.35g 5.5g 1%
Protein 2.8g 2.6g 0%
Fats 0.4g 0.7g 0%
Net carbs 8.35g 4.4g N/A
Sugar 4.4g N/A
Sodium 4mg 14mg 0%
Saturated fat 0.105g 0.023g 0%
Polyunsaturated fat 0.169g 0.228g 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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +51.8%
Contains more FatsFats +75%
Contains more OtherOther +200%
~equal in Protein ~2.6g
~equal in Water ~89.4g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +563.9%
Contains more Poly. FatPolyunsaturated fat +34.9%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.