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

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

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How are yardlong bean (Asparagus bean) raw and french toast different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C; however, french toast is richer in selenium, vitamin B2, iron, vitamin B12, vitamin B5, and phosphorus.
  • French toast covers your daily need for cholesterol, 39% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 63 times more vitamin C than french toast. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while french toast has 0.3mg.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of french toast is 67.

Yardlong bean, raw and French toast, prepared from recipe, made with low fat (2%) milk types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +158.8%
Contains more PotassiumPotassium +79.1%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +100%
Contains more IronIron +255.3%
Contains more CopperCopper +20.8%
Contains more ZincZinc +81.1%
Contains more PhosphorusPhosphorus +98.3%
Contains more SeleniumSelenium +1240%
~equal in Manganese ~0.188mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +6166.7%
Contains more FolateFolate +44.2%
Contains more Vitamin AVitamin A +188.4%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +297.1%
Contains more Vitamin B5Vitamin B5 +898.2%
Contains more Vitamin B6Vitamin B6 +208.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw French toast DV% diff.
Cholesterol 0mg 116mg 39%
Selenium 1.5µg 20.1µg 34%
Sodium 4mg 479mg 21%
Vitamin C 18.8mg 0.3mg 21%
Vitamin B2 0.11mg 0.321mg 16%
Fats 0.4g 10.8g 16%
Polyunsaturated fat 0.169g 2.594g 16%
Iron 0.47mg 1.67mg 15%
Vitamin B12 0µg 0.31µg 13%
Saturated fat 0.105g 2.723g 12%
Monounsaturated fat 0.036g 4.524g 11%
Vitamin B5 0.055mg 0.549mg 10%
Protein 2.8g 7.7g 10%
Vitamin A 43µg 124µg 9%
Calories 47kcal 229kcal 9%
Phosphorus 59mg 117mg 8%
Vitamin B1 0.107mg 0.204mg 8%
Vitamin B3 0.41mg 1.628mg 8%
Magnesium 44mg 17mg 6%
Carbs 8.35g 25g 6%
Calcium 50mg 100mg 5%
Folate 62µg 43µg 5%
Vitamin B6 0.024mg 0.074mg 4%
Zinc 0.37mg 0.67mg 3%
Potassium 240mg 134mg 3%
Manganese 0.205mg 0.188mg 1%
Copper 0.048mg 0.058mg 1%
Net carbs 8.35g 25g N/A
Tryptophan 0.032mg 0.094mg 0%
Threonine 0.104mg 0.305mg 0%
Isoleucine 0.15mg 0.375mg 0%
Leucine 0.2mg 0.621mg 0%
Lysine 0.184mg 0.413mg 0%
Methionine 0.04mg 0.188mg 0%
Phenylalanine 0.154mg 0.389mg 0%
Valine 0.162mg 0.419mg 0%
Histidine 0.09mg 0.179mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g 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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +60.6%
Contains more ProteinProtein +175%
Contains more FatsFats +2600%
Contains more CarbsCarbs +199.4%
Contains more OtherOther +200%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +12466.7%
Contains more Poly. FatPolyunsaturated fat +1434.9%

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 toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.