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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, Folate, and Magnesium, however, Fruitcake is richer in Iron, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) raw is 20% higher.
  • Yardlong bean (Asparagus bean) raw contains 3 times more Folate than Fruitcake. While Yardlong bean (Asparagus bean) raw contains 62µg of Folate, Fruitcake contains only 20µg.
  • Yardlong bean (Asparagus bean) raw has less Saturated Fat.

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
6
:
4
Fruitcake
Fruitcake
Contains more Calcium +51.5%
Contains more Magnesium +175%
Contains more Phosphorus +13.5%
Contains more Potassium +56.9%
Contains less Sodium -96%
Contains more Zinc +37%
Contains more Iron +340.4%
Contains more Selenium +33.3%
Equal in Copper - 0.05
Equal in Manganese - 0.22
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Fruitcake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 78% 12% 23% 14% 14% 8% 17% 29% 11%
Contains more Calcium +51.5%
Contains more Magnesium +175%
Contains more Phosphorus +13.5%
Contains more Potassium +56.9%
Contains less Sodium -96%
Contains more Zinc +37%
Contains more Iron +340.4%
Contains more Selenium +33.3%
Equal in Copper - 0.05
Equal in Manganese - 0.22

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
5
:
6
Fruitcake
Fruitcake
Contains more Vitamin A +3831.8%
Contains more Vitamin C +3660%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +11.1%
Contains more Folate +210%
Contains more Vitamin B3 +92.9%
Contains more Vitamin B5 +310.9%
Contains more Vitamin B6 +91.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.099
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Fruitcake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 19% 0% 2% 13% 23% 15% 14% 11% 15% 2% 4%
Contains more Vitamin A +3831.8%
Contains more Vitamin C +3660%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +11.1%
Contains more Folate +210%
Contains more Vitamin B3 +92.9%
Contains more Vitamin B5 +310.9%
Contains more Vitamin B6 +91.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
4
Fruitcake
Fruitcake
Contains more Water +247.2%
Contains more Fats +2175%
Contains more Carbs +637.7%
Contains more Other +83.3%
Equal in Protein - 2.9
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Fruitcake
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 Water +247.2%
Contains more Fats +2175%
Contains more Carbs +637.7%
Contains more Other +83.3%
Equal in Protein - 2.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
2
Fruitcake
Fruitcake
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +11566.7%
Contains more Polyunsaturated fat +1866.3%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Fruitcake
12% 49% 39%
Saturated Fat: 1.048 g
Monounsaturated Fat: 4.2 g
Polyunsaturated fat: 3.323 g
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +11566.7%
Contains more Polyunsaturated fat +1866.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Fruitcake
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Fruitcake Opinion
Net carbs 8.35g 57.9g Fruitcake
Protein 2.8g 2.9g Fruitcake
Fats 0.4g 9.1g Fruitcake
Carbs 8.35g 61.6g Fruitcake
Calories 47kcal 324kcal Fruitcake
Sugar 27.42g Yardlong bean (Asparagus bean) raw
Fiber 3.7g Fruitcake
Calcium 50mg 33mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 2.07mg Fruitcake
Magnesium 44mg 16mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 52mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 153mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 101mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 0.27mg Yardlong bean (Asparagus bean) raw
Copper 0.048mg 0.05mg Fruitcake
Manganese 0.205mg 0.22mg Fruitcake
Selenium 1.5µg 2µg Fruitcake
Vitamin A 865IU 22IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 7µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.9mg Fruitcake
Vitamin C 18.8mg 0.5mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.05mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.11mg 0.099mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0.791mg Fruitcake
Vitamin B5 0.055mg 0.226mg Fruitcake
Vitamin B6 0.024mg 0.046mg Fruitcake
Folate 62µg 20µg Yardlong bean (Asparagus bean) raw
Vitamin B12 0µg 0.01µg Fruitcake
Vitamin K 1.5µg Fruitcake
Tryptophan 0.032mg 0.042mg Fruitcake
Threonine 0.104mg 0.102mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg 0.121mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.206mg Fruitcake
Lysine 0.184mg 0.121mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.059mg Fruitcake
Phenylalanine 0.154mg 0.14mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg 0.144mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg 0.071mg Yardlong bean (Asparagus bean) raw
Cholesterol 0mg 5mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 1.048g Yardlong bean (Asparagus bean) raw
Omega-3 - DHA 0.001g Fruitcake
Monounsaturated Fat 0.036g 4.2g Fruitcake
Polyunsaturated fat 0.169g 3.323g Fruitcake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Fruitcake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yardlong bean (Asparagus bean) raw
10%
Fruitcake
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
21%
Fruitcake

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 27.42g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 97mg)
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.943g)
Which food is lower in glycemic index?
Fruitcake
Fruitcake is lower in glycemic index (difference - 33)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.