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

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

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How are yardlong bean (Asparagus bean) raw and fruitcake different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, and magnesium; however, fruitcake is richer in iron, monounsaturated fat, and polyunsaturated fat.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 20% higher.
  • Yardlong bean (Asparagus bean) raw contains 39 times more vitamin A than fruitcake. While yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, fruitcake contains only 22IU.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Fruitcake has a lower glycemic index (53) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Cake, fruitcake, commercially prepared are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +51.5%
Contains more PotassiumPotassium +56.9%
Contains more ZincZinc +37%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -96%
Contains more IronIron +340.4%
Contains more SeleniumSelenium +33.3%
~equal in Copper ~0.05mg
~equal in Manganese ~0.22mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +114%
Contains more FolateFolate +210%
Contains more Vitamin B3Vitamin B3 +92.9%
Contains more Vitamin B5Vitamin B5 +310.9%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.099mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Fruitcake DV% diff.
Polyunsaturated fat 0.169g 3.323g 21%
Vitamin C 18.8mg 0.5mg 20%
Iron 0.47mg 2.07mg 20%
Carbs 8.35g 61.6g 18%
Fiber 3.7g 15%
Calories 47kcal 324kcal 14%
Fats 0.4g 9.1g 13%
Folate 62µg 20µg 11%
Monounsaturated fat 0.036g 4.2g 10%
Magnesium 44mg 16mg 7%
Vitamin E 0.9mg 6%
Vitamin B1 0.107mg 0.05mg 5%
Sodium 4mg 101mg 4%
Vitamin A 43µg 7µg 4%
Saturated fat 0.105g 1.048g 4%
Potassium 240mg 153mg 3%
Vitamin B5 0.055mg 0.226mg 3%
Choline 8.9mg 2%
Vitamin B3 0.41mg 0.791mg 2%
Calcium 50mg 33mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.024mg 0.046mg 2%
Vitamin K 1.5µg 1%
Vitamin B2 0.11mg 0.099mg 1%
Selenium 1.5µg 2µg 1%
Manganese 0.205mg 0.22mg 1%
Phosphorus 59mg 52mg 1%
Zinc 0.37mg 0.27mg 1%
Protein 2.8g 2.9g 0%
Net carbs 8.35g 57.9g N/A
Sugar 27.42g N/A
Copper 0.048mg 0.05mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.032mg 0.042mg 0%
Threonine 0.104mg 0.102mg 0%
Isoleucine 0.15mg 0.121mg 0%
Leucine 0.2mg 0.206mg 0%
Lysine 0.184mg 0.121mg 0%
Methionine 0.04mg 0.059mg 0%
Phenylalanine 0.154mg 0.14mg 0%
Valine 0.162mg 0.144mg 0%
Histidine 0.09mg 0.071mg 0%
Omega-3 - DHA 0.001g 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% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more WaterWater +247.2%
Contains more FatsFats +2175%
Contains more CarbsCarbs +637.7%
Contains more OtherOther +83.3%
~equal in Protein ~2.9g

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% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +11566.7%
Contains more Poly. FatPolyunsaturated fat +1866.3%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.