Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Currant

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

Compare

Summary of differences between yardlong bean (Asparagus bean) raw and currants

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, magnesium, and vitamin B1; however, currants are higher in vitamin C, iron, and copper.
  • Currants cover your daily need for vitamin C, 25% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 21 times more vitamin A than currants. While yardlong bean (Asparagus bean) raw has 865IU of vitamin A, currants have only 42IU.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Currants, red, and white, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +238.5%
Contains more CalciumCalcium +51.5%
Contains more ZincZinc +60.9%
Contains more PhosphorusPhosphorus +34.1%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +112.8%
Contains more CopperCopper +122.9%
Contains less SodiumSodium -75%
~equal in Manganese ~0.186mg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +310%
Contains more FolateFolate +675%
Contains more Vitamin CVitamin C +118.1%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B6Vitamin B6 +191.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Currant DV% diff.
Vitamin C 18.8mg 41mg 25%
Fiber 4.3g 17%
Folate 62µg 8µg 14%
Vitamin K 11µg 9%
Magnesium 44mg 13mg 7%
Iron 0.47mg 1mg 7%
Copper 0.048mg 0.107mg 7%
Vitamin B1 0.107mg 0.04mg 6%
Vitamin B2 0.11mg 0.05mg 5%
Vitamin A 43µg 2µg 5%
Vitamin B6 0.024mg 0.07mg 4%
Fructose 3.53g 4%
Protein 2.8g 1.4g 3%
Phosphorus 59mg 44mg 2%
Selenium 1.5µg 0.6µg 2%
Calcium 50mg 33mg 2%
Vitamin B3 0.41mg 0.1mg 2%
Carbs 8.35g 13.8g 2%
Zinc 0.37mg 0.23mg 1%
Polyunsaturated fat 0.169g 0.088g 1%
Potassium 240mg 275mg 1%
Vitamin E 0.1mg 1%
Manganese 0.205mg 0.186mg 1%
Choline 7.6mg 1%
Calories 47kcal 56kcal 0%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 9.5g N/A
Sugar 7.37g N/A
Sodium 4mg 1mg 0%
Vitamin B5 0.055mg 0.064mg 0%
Saturated fat 0.105g 0.017g 0%
Monounsaturated fat 0.036g 0.028g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +100%
Contains more FatsFats +100%
Contains more CarbsCarbs +65.3%
~equal in Water ~83.95g
~equal in Other ~0.65g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +28.6%
Contains more Poly. FatPolyunsaturated fat +92%
Contains less Sat. FatSaturated fat -83.8%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.