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

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

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What are the differences between yardlong bean (Asparagus bean) raw and filo?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and magnesium; however, filo is richer in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and manganese.
  • Filo's daily need coverage for selenium is 40% more.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • Filo has a lower glycemic index (38) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Phyllo dough types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Filo 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%
Filo
Filo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +224.3%
Contains less SodiumSodium -99.2%
Contains more IronIron +583%
Contains more CopperCopper +110.4%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +27.1%
Contains more ManganeseManganese +132.2%
Contains more SeleniumSelenium +1453.3%

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%
Filo
Filo
9
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +405.6%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +893.4%
Contains more Vitamin B5Vitamin B5 +449.1%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +41.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Filo DV% diff.
Selenium 1.5µg 23.3µg 40%
Vitamin B1 0.107mg 0.541mg 36%
Iron 0.47mg 3.21mg 34%
Vitamin B3 0.41mg 4.073mg 23%
Vitamin C 18.8mg 0mg 21%
Sodium 4mg 483mg 21%
Vitamin B2 0.11mg 0.341mg 18%
Carbs 8.35g 52.6g 15%
Calories 47kcal 299kcal 13%
Manganese 0.205mg 0.476mg 12%
Fats 0.4g 6g 9%
Protein 2.8g 7.1g 9%
Monounsaturated fat 0.036g 3.149g 8%
Fiber 1.9g 8%
Folate 62µg 88µg 7%
Magnesium 44mg 15mg 7%
Saturated fat 0.105g 1.47g 6%
Copper 0.048mg 0.101mg 6%
Vitamin A 43µg 0µg 5%
Polyunsaturated fat 0.169g 0.923g 5%
Vitamin B5 0.055mg 0.302mg 5%
Potassium 240mg 74mg 5%
Calcium 50mg 11mg 4%
Phosphorus 59mg 75mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.08mg 1%
Zinc 0.37mg 0.49mg 1%
Choline 6.9mg 1%
Net carbs 8.35g 50.7g N/A
Sugar 0.18g N/A
Vitamin B6 0.024mg 0.03mg 0%
Tryptophan 0.032mg 0.088mg 0%
Threonine 0.104mg 0.194mg 0%
Isoleucine 0.15mg 0.246mg 0%
Leucine 0.2mg 0.49mg 0%
Lysine 0.184mg 0.158mg 0%
Methionine 0.04mg 0.126mg 0%
Phenylalanine 0.154mg 0.359mg 0%
Valine 0.162mg 0.286mg 0%
Histidine 0.09mg 0.159mg 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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +169.5%
Contains more ProteinProtein +153.6%
Contains more FatsFats +1400%
Contains more CarbsCarbs +529.9%
Contains more OtherOther +183.3%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +8647.2%
Contains more Poly. FatPolyunsaturated fat +446.2%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.