Yardlong bean (Asparagus bean) raw vs. Fruit salad — In-Depth Nutrition Comparison
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Important differences between yardlong bean (Asparagus bean) raw and fruit salad
- Fruit salad has less vitamin C, folate, magnesium, vitamin B1, vitamin B2, phosphorus, and vitamin A.
- Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 17% more.
- Yardlong bean (Asparagus bean) raw has 21 times more folate than fruit salad. Yardlong bean (Asparagus bean) raw has 62µg of folate, while fruit salad has 3µg.
- Yardlong bean (Asparagus bean) raw has a higher glycemic index than fruit salad.
The food varieties used in the comparison are Yardlong bean, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
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.
| Contains more MagnesiumMagnesium | +450% |
| Contains more CalciumCalcium | +354.5% |
| Contains more PotassiumPotassium | +106.9% |
| Contains more IronIron | +88% |
| Contains more ZincZinc | +164.3% |
| Contains more PhosphorusPhosphorus | +321.4% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +35.8% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +469.7% |
| Contains more Vitamin AVitamin A | +43.3% |
| Contains more Vitamin B1Vitamin B1 | +872.7% |
| Contains more Vitamin B2Vitamin B2 | +685.7% |
| Contains more Vitamin B3Vitamin B3 | +15.2% |
| Contains more FolateFolate | +1966.7% |
| Contains more Vitamin B6Vitamin B6 | +12.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +449% |
| Contains more FatsFats | +1233.3% |
| Contains more OtherOther | +130.8% |
| Contains more CarbsCarbs | +56.3% |
~equal in
Water
~86.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +620% |
| Contains more Poly. FatPolyunsaturated fat | +1436.4% |
| Contains less Sat. FatSaturated fat | -96.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 18.8mg | 3.3mg | 17% |
| Folate | 62µg | 3µg | 15% |
| Magnesium | 44mg | 8mg | 9% |
| Vitamin B1 | 0.107mg | 0.011mg | 8% |
| Vitamin B2 | 0.11mg | 0.014mg | 7% |
| Phosphorus | 59mg | 14mg | 6% |
| Protein | 2.8g | 0.51g | 5% |
| Fiber | 1g | 4% | |
| Calcium | 50mg | 11mg | 4% |
| Potassium | 240mg | 116mg | 4% |
| Iron | 0.47mg | 0.25mg | 3% |
| Selenium | 1.5µg | 3% | |
| Carbs | 8.35g | 13.05g | 2% |
| Zinc | 0.37mg | 0.14mg | 2% |
| Manganese | 0.205mg | 0.151mg | 2% |
| Polyunsaturated fat | 0.169g | 0.011g | 1% |
| Fats | 0.4g | 0.03g | 1% |
| Vitamin A | 43µg | 30µg | 1% |
| Calories | 47kcal | 50kcal | 0% |
| Net carbs | 8.35g | 12.05g | N/A |
| Copper | 0.048mg | 0.05mg | 0% |
| Sodium | 4mg | 5mg | 0% |
| Vitamin B3 | 0.41mg | 0.356mg | 0% |
| Vitamin B5 | 0.055mg | 0.053mg | 0% |
| Vitamin B6 | 0.024mg | 0.027mg | 0% |
| Saturated fat | 0.105g | 0.004g | 0% |
| Monounsaturated fat | 0.036g | 0.005g | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
3%
Minerals Daily Need Coverage Score
17%
8%
Comparison summary
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.101g)
Which food is lower in glycemic index?
Fruit salad is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)