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  6. Yardlong bean (Asparagus bean) raw vs. Edible mushroom

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

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How are yardlong bean (Asparagus bean) raw and edible mushroom different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, magnesium, and manganese; however, edible mushroom is richer in copper, vitamin B5, vitamin B2, vitamin B3, and selenium.
  • Daily need coverage for copper for edible mushroom is 30% higher.
  • Edible mushroom has a lower glycemic index (32) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Mushrooms, white, raw are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +1566.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +336.2%
Contains more PotassiumPotassium +32.5%
Contains more CopperCopper +562.5%
Contains more ZincZinc +40.5%
Contains more PhosphorusPhosphorus +45.8%
Contains more SeleniumSelenium +520%
~equal in Iron ~0.5mg

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin CVitamin C +795.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more FolateFolate +264.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +265.5%
Contains more Vitamin B3Vitamin B3 +779.8%
Contains more Vitamin B5Vitamin B5 +2621.8%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Edible mushroom DV% diff.
Copper 0.048mg 0.318mg 30%
Vitamin B5 0.055mg 1.497mg 29%
Vitamin B2 0.11mg 0.402mg 22%
Vitamin B3 0.41mg 3.607mg 20%
Vitamin C 18.8mg 2.1mg 19%
Selenium 1.5µg 9.3µg 14%
Folate 62µg 17µg 11%
Magnesium 44mg 9mg 8%
Manganese 0.205mg 0.047mg 7%
Vitamin B6 0.024mg 0.104mg 6%
Calcium 50mg 3mg 5%
Vitamin A 43µg 0µg 5%
Fiber 1g 4%
Phosphorus 59mg 86mg 4%
Choline 17.3mg 3%
Potassium 240mg 318mg 2%
Vitamin B12 0µg 0.04µg 2%
Carbs 8.35g 3.26g 2%
Vitamin B1 0.107mg 0.081mg 2%
Protein 2.8g 3.09g 1%
Calories 47kcal 22kcal 1%
Vitamin D 0µg 0.2µg 1%
Zinc 0.37mg 0.52mg 1%
Vitamin D 0IU 7IU 1%
Fats 0.4g 0.34g 0%
Net carbs 8.35g 2.26g N/A
Iron 0.47mg 0.5mg 0%
Sugar 1.98g N/A
Sodium 4mg 5mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.105g 0.05g 0%
Monounsaturated fat 0.036g 0g 0%
Polyunsaturated fat 0.169g 0.16g 0%
Tryptophan 0.032mg 0.035mg 0%
Threonine 0.104mg 0.107mg 0%
Isoleucine 0.15mg 0.076mg 0%
Leucine 0.2mg 0.12mg 0%
Lysine 0.184mg 0.107mg 0%
Methionine 0.04mg 0.031mg 0%
Phenylalanine 0.154mg 0.085mg 0%
Valine 0.162mg 0.232mg 0%
Histidine 0.09mg 0.057mg 0%
Fructose 0.17g 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% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more FatsFats +17.6%
Contains more CarbsCarbs +156.1%
Contains more ProteinProtein +10.4%
Contains more OtherOther +43.3%
~equal in Water ~92.45g

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
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains less Sat. FatSaturated fat -52.4%
~equal in Polyunsaturated fat ~0.16g

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.