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  6. Yardlong bean (Asparagus bean) raw vs. Dried fruit

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

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Differences between yardlong bean (Asparagus bean) raw and dried fruit

  • Yardlong bean (Asparagus bean) raw has more vitamin C, folate, and vitamin B1, while dried fruit has more vitamin A, copper, iron, potassium, vitamin B3, vitamin B5, and vitamin B6.
  • Dried fruit's daily need coverage for vitamin A is 55% higher.
  • Dried fruit contains 19 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 18.8mg of vitamin C, while dried fruit contains 1mg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Apricots, dried, sulfured, uncooked.

Infographic

Yardlong bean (Asparagus bean) raw vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +37.5%
Contains less SodiumSodium -60%
Contains more PotassiumPotassium +384.2%
Contains more IronIron +466%
Contains more CopperCopper +614.6%
Contains more PhosphorusPhosphorus +20.3%
Contains more ManganeseManganese +14.6%
Contains more SeleniumSelenium +46.7%
~equal in Calcium ~55mg
~equal in Zinc ~0.39mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more FolateFolate +520%
Contains more Vitamin AVitamin A +318.6%
Contains more Vitamin B3Vitamin B3 +531.5%
Contains more Vitamin B5Vitamin B5 +838.2%
Contains more Vitamin B6Vitamin B6 +495.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Dried fruit DV% diff.
Copper 0.048mg 0.343mg 33%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Potassium 240mg 1162mg 27%
Iron 0.47mg 2.66mg 27%
Vitamin C 18.8mg 1mg 20%
Carbs 8.35g 62.64g 18%
Fructose 12.47g 16%
Vitamin A 43µg 180µg 15%
Vitamin B3 0.41mg 2.589mg 14%
Folate 62µg 10µg 13%
Calories 47kcal 241kcal 10%
Vitamin B5 0.055mg 0.516mg 9%
Vitamin B6 0.024mg 0.143mg 9%
Vitamin B1 0.107mg 0.015mg 8%
Choline 13.9mg 3%
Magnesium 44mg 32mg 3%
Vitamin B2 0.11mg 0.074mg 3%
Vitamin K 3.1µg 3%
Phosphorus 59mg 71mg 2%
Polyunsaturated fat 0.169g 0.074g 1%
Calcium 50mg 55mg 1%
Manganese 0.205mg 0.235mg 1%
Selenium 1.5µg 2.2µg 1%
Protein 2.8g 3.39g 1%
Fats 0.4g 0.51g 0%
Net carbs 8.35g 55.34g N/A
Sugar 53.44g N/A
Zinc 0.37mg 0.39mg 0%
Starch 0.35g 0%
Sodium 4mg 10mg 0%
Saturated fat 0.105g 0.017g 0%
Monounsaturated fat 0.036g 0.074g 0%
Tryptophan 0.032mg 0.016mg 0%
Threonine 0.104mg 0.073mg 0%
Isoleucine 0.15mg 0.063mg 0%
Leucine 0.2mg 0.105mg 0%
Lysine 0.184mg 0.083mg 0%
Methionine 0.04mg 0.015mg 0%
Phenylalanine 0.154mg 0.062mg 0%
Valine 0.162mg 0.078mg 0%
Histidine 0.09mg 0.047mg 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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +184.4%
Contains more ProteinProtein +21.1%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +650.2%
Contains more OtherOther +328.3%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +128.4%
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +105.6%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.