Yardlong bean (Asparagus bean) raw vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between yardlong bean (Asparagus bean) raw and dates?
- Yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate, while dates are higher in copper, potassium, vitamin B6, vitamin B5, iron, and vitamin B3.
- Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 20% higher.
- Dates have 87 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while dates have 10IU.
- Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than dates (42).
We used Yardlong bean, raw and Dates, deglet noor types in this comparison.
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.
| Contains more CalciumCalcium | +28.2% |
| Contains more ZincZinc | +27.6% |
| Contains more PotassiumPotassium | +173.3% |
| Contains more IronIron | +117% |
| Contains more CopperCopper | +329.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +27.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +4600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +105.8% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more FolateFolate | +226.3% |
| Contains more Vitamin B3Vitamin B3 | +210.7% |
| Contains more Vitamin B5Vitamin B5 | +970.9% |
| Contains more Vitamin B6Vitamin B6 | +587.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +14.3% |
| Contains more WaterWater | +327.9% |
| Contains more CarbsCarbs | +798.6% |
| Contains more OtherOther | +166.7% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Poly. FatPolyunsaturated fat | +789.5% |
| Contains less Sat. FatSaturated fat | -69.5% |
~equal in
Monounsaturated fat
~0.036g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Carbs | 8.35g | 75.03g | 22% |
| Vitamin C | 18.8mg | 0.4mg | 20% |
| Copper | 0.048mg | 0.206mg | 18% |
| Potassium | 240mg | 656mg | 12% |
| Calories | 47kcal | 282kcal | 12% |
| Vitamin B6 | 0.024mg | 0.165mg | 11% |
| Folate | 62µg | 19µg | 11% |
| Vitamin B5 | 0.055mg | 0.589mg | 11% |
| Iron | 0.47mg | 1.02mg | 7% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin B3 | 0.41mg | 1.274mg | 5% |
| Vitamin B1 | 0.107mg | 0.052mg | 5% |
| Vitamin B2 | 0.11mg | 0.066mg | 3% |
| Selenium | 1.5µg | 3µg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Manganese | 0.205mg | 0.262mg | 2% |
| Calcium | 50mg | 39mg | 1% |
| Polyunsaturated fat | 0.169g | 0.019g | 1% |
| Choline | 6.3mg | 1% | |
| Protein | 2.8g | 2.45g | 1% |
| Zinc | 0.37mg | 0.29mg | 1% |
| Fats | 0.4g | 0.39g | 0% |
| Net carbs | 8.35g | 67.03g | N/A |
| Magnesium | 44mg | 43mg | 0% |
| Sugar | 63.35g | N/A | |
| Phosphorus | 59mg | 62mg | 0% |
| Sodium | 4mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.105g | 0.032g | 0% |
| Monounsaturated fat | 0.036g | 0.036g | 0% |
| Tryptophan | 0.032mg | 0.012mg | 0% |
| Threonine | 0.104mg | 0.043mg | 0% |
| Isoleucine | 0.15mg | 0.049mg | 0% |
| Leucine | 0.2mg | 0.084mg | 0% |
| Lysine | 0.184mg | 0.066mg | 0% |
| Methionine | 0.04mg | 0.022mg | 0% |
| Phenylalanine | 0.154mg | 0.05mg | 0% |
| Valine | 0.162mg | 0.071mg | 0% |
| Histidine | 0.09mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
12%
Minerals Daily Need Coverage Score
17%
29%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.073g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.