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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, focaccia has more iron, vitamin B1, selenium, vitamin B3, folate, vitamin B2, and vitamin B5.
  • Focaccia's daily need coverage for iron is 34% more.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than focaccia.

The food varieties used in the comparison are Yardlong bean, raw and Focaccia, Italian flatbread, plain.

Infographic

Yardlong bean (Asparagus bean) raw vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +110.5%
Contains less SodiumSodium -99.3%
Contains more IronIron +572.3%
Contains more CopperCopper +89.6%
Contains more ZincZinc +259.5%
Contains more PhosphorusPhosphorus +116.9%
Contains more ManganeseManganese +77.6%
Contains more SeleniumSelenium +960%

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% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +339.3%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +795.1%
Contains more Vitamin B5Vitamin B5 +1072.7%
Contains more Vitamin B6Vitamin B6 +370.8%
Contains more FolateFolate +122.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Focaccia DV% diff.
Iron 0.47mg 3.16mg 34%
Vitamin B1 0.107mg 0.47mg 30%
Selenium 1.5µg 15.9µg 26%
Sodium 4mg 561mg 24%
Vitamin C 18.8mg 0mg 21%
Vitamin B3 0.41mg 3.67mg 20%
Folate 62µg 138µg 19%
Vitamin B2 0.11mg 0.301mg 15%
Monounsaturated fat 0.036g 5.67g 14%
Fats 0.4g 7.89g 12%
Vitamin B5 0.055mg 0.645mg 12%
Protein 2.8g 8.77g 12%
Phosphorus 59mg 128mg 10%
Calories 47kcal 249kcal 10%
Zinc 0.37mg 1.33mg 9%
Vitamin E 1.42mg 9%
Carbs 8.35g 35.82g 9%
Manganese 0.205mg 0.364mg 7%
Fiber 1.8g 7%
Vitamin B6 0.024mg 0.113mg 7%
Polyunsaturated fat 0.169g 0.994g 6%
Magnesium 44mg 20mg 6%
Vitamin A 43µg 0µg 5%
Vitamin K 5.7µg 5%
Copper 0.048mg 0.091mg 5%
Saturated fat 0.105g 0.877g 4%
Potassium 240mg 114mg 4%
Calcium 50mg 35mg 2%
Choline 2.9mg 1%
Net carbs 8.35g 34.02g N/A
Sugar 1.75g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more WaterWater +91.4%
Contains more ProteinProtein +213.2%
Contains more FatsFats +1872.5%
Contains more CarbsCarbs +329%
Contains more OtherOther +168.3%

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +15650%
Contains more Poly. FatPolyunsaturated fat +488.2%

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.