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

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

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Important differences between yardlong bean (Asparagus bean) raw and endive

  • Yardlong bean (Asparagus bean) raw has more vitamin C and magnesium; however, endive has more vitamin A, folate, vitamin B5, manganese, and copper.
  • Endive's daily need coverage for vitamin A is 26% more.
  • Yardlong bean (Asparagus bean) raw has 3 times more magnesium than endive. Yardlong bean (Asparagus bean) raw has 44mg of magnesium, while endive has 15mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than endive.

The food varieties used in the comparison are Yardlong bean, raw and Endive, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Endive 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%
Endive
Endive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +193.3%
Contains more PhosphorusPhosphorus +110.7%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +650%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +76.6%
Contains more CopperCopper +106.3%
Contains more ZincZinc +113.5%
Contains more ManganeseManganese +104.9%
~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%
Endive
Endive
6
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin CVitamin C +189.2%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin AVitamin A +151.2%
Contains more Vitamin B5Vitamin B5 +1536.4%
Contains more FolateFolate +129%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Endive DV% diff.
Vitamin K 231µg 193%
Folate 62µg 142µg 20%
Vitamin B5 0.055mg 0.9mg 17%
Vitamin C 18.8mg 6.5mg 14%
Fiber 3.1g 12%
Manganese 0.205mg 0.42mg 9%
Vitamin A 43µg 108µg 7%
Magnesium 44mg 15mg 7%
Copper 0.048mg 0.099mg 6%
Iron 0.47mg 0.83mg 5%
Phosphorus 59mg 28mg 4%
Zinc 0.37mg 0.79mg 4%
Vitamin E 0.44mg 3%
Protein 2.8g 1.25g 3%
Vitamin B2 0.11mg 0.075mg 3%
Choline 16.8mg 3%
Selenium 1.5µg 0.2µg 2%
Calories 47kcal 17kcal 2%
Vitamin B1 0.107mg 0.08mg 2%
Carbs 8.35g 3.35g 2%
Potassium 240mg 314mg 2%
Sodium 4mg 22mg 1%
Polyunsaturated fat 0.169g 0.087g 1%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 0.25g N/A
Calcium 50mg 52mg 0%
Sugar 0.25g N/A
Vitamin B3 0.41mg 0.4mg 0%
Vitamin B6 0.024mg 0.02mg 0%
Saturated fat 0.105g 0.048g 0%
Monounsaturated fat 0.036g 0.004g 0%
Tryptophan 0.032mg 0.005mg 0%
Threonine 0.104mg 0.05mg 0%
Isoleucine 0.15mg 0.072mg 0%
Leucine 0.2mg 0.098mg 0%
Lysine 0.184mg 0.063mg 0%
Methionine 0.04mg 0.014mg 0%
Phenylalanine 0.154mg 0.053mg 0%
Valine 0.162mg 0.063mg 0%
Histidine 0.09mg 0.023mg 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
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +124%
Contains more FatsFats +100%
Contains more CarbsCarbs +149.3%
Contains more OtherOther +135%
~equal in Water ~93.79g

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +94.3%
Contains less Sat. FatSaturated fat -54.3%

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.