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  6. Yardlong bean (Asparagus bean) raw vs. Egg white

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

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Summary of differences between yardlong bean (Asparagus bean) raw and egg whites

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, vitamin B1, manganese, magnesium, and phosphorus; however, egg whites are higher in selenium and vitamin B2.
  • Egg whites cover your daily need for selenium, 34% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Egg white 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +614.3%
Contains more PotassiumPotassium +47.2%
Contains more IronIron +487.5%
Contains more CopperCopper +108.7%
Contains more ZincZinc +1133.3%
Contains more PhosphorusPhosphorus +293.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1763.6%
Contains more SeleniumSelenium +1233.3%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2575%
Contains more Vitamin B3Vitamin B3 +290.5%
Contains more Vitamin B6Vitamin B6 +380%
Contains more FolateFolate +1450%
Contains more Vitamin B2Vitamin B2 +299.1%
Contains more Vitamin B5Vitamin B5 +245.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Egg white DV% diff.
Selenium 1.5µg 20µg 34%
Vitamin B2 0.11mg 0.439mg 25%
Vitamin C 18.8mg 0mg 21%
Protein 2.8g 10.9g 16%
Folate 62µg 4µg 15%
Vitamin B1 0.107mg 0.004mg 9%
Magnesium 44mg 11mg 8%
Manganese 0.205mg 0.011mg 8%
Sodium 4mg 166mg 7%
Phosphorus 59mg 15mg 6%
Iron 0.47mg 0.08mg 5%
Vitamin A 43µg 0µg 5%
Calcium 50mg 7mg 4%
Vitamin B12 0µg 0.09µg 4%
Copper 0.048mg 0.023mg 3%
Zinc 0.37mg 0.03mg 3%
Carbs 8.35g 0.73g 3%
Vitamin B5 0.055mg 0.19mg 3%
Potassium 240mg 163mg 2%
Vitamin B3 0.41mg 0.105mg 2%
Vitamin B6 0.024mg 0.005mg 1%
Polyunsaturated fat 0.169g 0g 1%
Calories 47kcal 52kcal 0%
Fats 0.4g 0.17g 0%
Net carbs 8.35g 0.73g N/A
Sugar 0.71g N/A
Choline 1.1mg 0%
Saturated fat 0.105g 0g 0%
Monounsaturated fat 0.036g 0g 0%
Tryptophan 0.032mg 0.125mg 0%
Threonine 0.104mg 0.449mg 0%
Isoleucine 0.15mg 0.661mg 0%
Leucine 0.2mg 1.016mg 0%
Lysine 0.184mg 0.806mg 0%
Methionine 0.04mg 0.399mg 0%
Phenylalanine 0.154mg 0.686mg 0%
Valine 0.162mg 0.809mg 0%
Histidine 0.09mg 0.29mg 0%
Fructose 0.07g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +135.3%
Contains more CarbsCarbs +1043.8%
Contains more ProteinProtein +289.3%
~equal in Water ~87.57g
~equal in Other ~0.63g

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.