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  6. Yardlong bean (Asparagus bean) raw vs. French fries

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A and vitamin C; however, french fries are richer in vitamin B6, vitamin B3, vitamin B5, potassium, phosphorus, and copper.
  • French fries' daily need coverage for vitamin B6 is 27% more.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • French fries have a lower glycemic index (70) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Fast foods, potato, french fried in vegetable oil types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +25.7%
Contains more CalciumCalcium +177.8%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +141.3%
Contains more IronIron +72.3%
Contains more CopperCopper +158.3%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +111.9%
Contains more ManganeseManganese +20.5%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more FolateFolate +106.7%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more Vitamin B3Vitamin B3 +632.7%
Contains more Vitamin B5Vitamin B5 +954.5%
Contains more Vitamin B6Vitamin B6 +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw French fries DV% diff.
Polyunsaturated fat 0.169g 5.398g 35%
Vitamin B6 0.024mg 0.372mg 27%
Fats 0.4g 14.73g 22%
Vitamin C 18.8mg 4.7mg 16%
Vitamin B3 0.41mg 3.004mg 16%
Fiber 3.8g 15%
Monounsaturated fat 0.036g 5.969g 15%
Calories 47kcal 312kcal 13%
Vitamin E 1.67mg 11%
Vitamin B5 0.055mg 0.58mg 11%
Carbs 8.35g 41.44g 11%
Saturated fat 0.105g 2.336g 10%
Potassium 240mg 579mg 10%
Phosphorus 59mg 125mg 9%
Sodium 4mg 210mg 9%
Vitamin K 11.2µg 9%
Copper 0.048mg 0.124mg 8%
Folate 62µg 30µg 8%
Choline 36.8mg 7%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.11mg 0.039mg 5%
Vitamin B1 0.107mg 0.17mg 5%
Iron 0.47mg 0.81mg 4%
Calcium 50mg 18mg 3%
Manganese 0.205mg 0.247mg 2%
Magnesium 44mg 35mg 2%
Selenium 1.5µg 0.9µg 1%
Protein 2.8g 3.43g 1%
Zinc 0.37mg 0.5mg 1%
Net carbs 8.35g 37.64g N/A
Sugar 0.3g N/A
Trans fat 0g 0.06g 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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +127.9%
Contains more ProteinProtein +22.5%
Contains more FatsFats +3582.5%
Contains more CarbsCarbs +396.3%
Contains more OtherOther +208.3%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +16480.6%
Contains more Poly. FatPolyunsaturated fat +3094.1%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.