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  6. Yardlong bean (Asparagus bean) raw vs. Dough

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

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How are yardlong bean (Asparagus bean) raw and dough different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, dough is richer in vitamin B1, selenium, iron, vitamin B3, vitamin B2, manganese, and folate.
  • Dough covers your daily need for vitamin B1, 50% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of dough is 70.

Yardlong bean, raw and Bread, french or vienna (includes sourdough) types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Dough 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%
Dough
Dough
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +105.1%
Contains less SodiumSodium -99.3%
Contains more IronIron +731.9%
Contains more CopperCopper +216.7%
Contains more ZincZinc +181.1%
Contains more PhosphorusPhosphorus +78%
Contains more ManganeseManganese +181.5%
Contains more SeleniumSelenium +1806.7%
~equal in Calcium ~52mg

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%
Dough
Dough
9
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +563.6%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +1074.9%
Contains more Vitamin B5Vitamin B5 +727.3%
Contains more Vitamin B6Vitamin B6 +345.8%
Contains more FolateFolate +98.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Dough DV% diff.
Vitamin B1 0.107mg 0.71mg 50%
Selenium 1.5µg 28.6µg 49%
Iron 0.47mg 3.91mg 43%
Vitamin B3 0.41mg 4.817mg 28%
Sodium 4mg 602mg 26%
Vitamin B2 0.11mg 0.427mg 24%
Vitamin C 18.8mg 0mg 21%
Starch 44.23g 18%
Protein 2.8g 10.75g 16%
Manganese 0.205mg 0.577mg 16%
Folate 62µg 123µg 15%
Carbs 8.35g 51.88g 15%
Copper 0.048mg 0.152mg 12%
Calories 47kcal 272kcal 11%
Fiber 2.2g 9%
Vitamin B5 0.055mg 0.455mg 8%
Phosphorus 59mg 105mg 7%
Zinc 0.37mg 1.04mg 6%
Vitamin B6 0.024mg 0.107mg 6%
Vitamin A 43µg 0µg 5%
Polyunsaturated fat 0.169g 0.855g 5%
Potassium 240mg 117mg 4%
Fats 0.4g 2.42g 3%
Magnesium 44mg 32mg 3%
Saturated fat 0.105g 0.529g 2%
Fructose 0.51g 1%
Choline 8mg 1%
Monounsaturated fat 0.036g 0.362g 1%
Vitamin E 0.21mg 1%
Vitamin K 0.7µg 1%
Net carbs 8.35g 49.68g N/A
Calcium 50mg 52mg 0%
Sugar 4.62g N/A
Trans fat 0g 0.005g N/A
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%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

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
Dough
Dough
4
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more WaterWater +166.2%
Contains more ProteinProtein +283.9%
Contains more FatsFats +505%
Contains more CarbsCarbs +521.3%
Contains more OtherOther +225%

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
Dough
Dough
2
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +905.6%
Contains more Poly. FatPolyunsaturated fat +405.9%

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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.