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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 Folate, Vitamin B5, Manganese, Vitamin A RAE, and Copper.
  • Endive's daily need coverage for Folate is 20% 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.

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
4
:
6
Endive
Endive
Contains more Magnesium +193.3%
Contains more Phosphorus +110.7%
Contains less Sodium -81.8%
Contains more Selenium +650%
Contains more Iron +76.6%
Contains more Potassium +30.8%
Contains more Zinc +113.5%
Contains more Copper +106.3%
Contains more Manganese +104.9%
Equal in Calcium - 52
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Magnesium +193.3%
Contains more Phosphorus +110.7%
Contains less Sodium -81.8%
Contains more Selenium +650%
Contains more Iron +76.6%
Contains more Potassium +30.8%
Contains more Zinc +113.5%
Contains more Copper +106.3%
Contains more Manganese +104.9%
Equal in Calcium - 52

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
5
:
5
Endive
Endive
Contains more Vitamin C +189.2%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +20%
Contains more Vitamin A +150.5%
Contains more Vitamin B5 +1536.4%
Contains more Folate +129%
Equal in Vitamin B3 - 0.4
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin C +189.2%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +20%
Contains more Vitamin A +150.5%
Contains more Vitamin B5 +1536.4%
Contains more Folate +129%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
2
Endive
Endive
Contains more Protein +124%
Contains more Fats +100%
Contains more Carbs +149.3%
Contains more Other +135%
Equal in Water - 93.79
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +124%
Contains more Fats +100%
Contains more Carbs +149.3%
Contains more Other +135%
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
1
Endive
Endive
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +94.3%
Contains less Saturated Fat -54.3%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +94.3%
Contains less Saturated Fat -54.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Endive
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Endive Opinion
Net carbs 8.35g 0.25g Yardlong bean (Asparagus bean) raw
Protein 2.8g 1.25g Yardlong bean (Asparagus bean) raw
Fats 0.4g 0.2g Yardlong bean (Asparagus bean) raw
Carbs 8.35g 3.35g Yardlong bean (Asparagus bean) raw
Calories 47kcal 17kcal Yardlong bean (Asparagus bean) raw
Sugar 0.25g Yardlong bean (Asparagus bean) raw
Fiber 3.1g Endive
Calcium 50mg 52mg Endive
Iron 0.47mg 0.83mg Endive
Magnesium 44mg 15mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 28mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 314mg Endive
Sodium 4mg 22mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 0.79mg Endive
Copper 0.048mg 0.099mg Endive
Manganese 0.205mg 0.42mg Endive
Selenium 1.5µg 0.2µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 2167IU Endive
Vitamin A RAE 43µg 108µg Endive
Vitamin E 0.44mg Endive
Vitamin C 18.8mg 6.5mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.08mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.11mg 0.075mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0.4mg Yardlong bean (Asparagus bean) raw
Vitamin B5 0.055mg 0.9mg Endive
Vitamin B6 0.024mg 0.02mg Yardlong bean (Asparagus bean) raw
Folate 62µg 142µg Endive
Vitamin K 231µg Endive
Tryptophan 0.032mg 0.005mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg 0.05mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg 0.072mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.098mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg 0.063mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.014mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg 0.053mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg 0.063mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg 0.023mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 0.048g Endive
Monounsaturated Fat 0.036g 0.004g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.169g 0.087g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean) raw
79%
Endive
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
21%
Endive

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 18mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.