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

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

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Significant differences between yardlong bean (Asparagus bean) raw and asparagus

  • Yardlong bean (Asparagus bean) raw has more vitamin C and magnesium; however, asparagus is richer in iron, copper, and vitamin B6.
  • Asparagus covers your daily iron needs 21% more than yardlong bean (Asparagus bean) raw.
  • Asparagus has 3 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while asparagus has 5.6mg.
  • 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 asparagus is 32.

Specific food types used in this comparison are Yardlong bean, raw and Asparagus, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Asparagus 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.
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +18.8%
Contains more PhosphorusPhosphorus +13.5%
Contains more ManganeseManganese +29.7%
Contains more IronIron +355.3%
Contains more CopperCopper +293.8%
Contains more ZincZinc +45.9%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +53.3%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +235.7%
Contains more Vitamin AVitamin A +13.2%
Contains more FolateFolate +19.2%
Contains more Vitamin B1Vitamin B1 +33.6%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +138.5%
Contains more Vitamin B5Vitamin B5 +398.2%
Contains more Vitamin B6Vitamin B6 +279.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Asparagus DV% diff.
Vitamin K 41.6µg 35%
Iron 0.47mg 2.14mg 21%
Copper 0.048mg 0.189mg 16%
Vitamin C 18.8mg 5.6mg 15%
Vitamin E 1.13mg 8%
Fiber 2.1g 8%
Magnesium 44mg 14mg 7%
Vitamin B6 0.024mg 0.091mg 5%
Vitamin B3 0.41mg 0.978mg 4%
Vitamin B5 0.055mg 0.274mg 4%
Vitamin B1 0.107mg 0.143mg 3%
Calcium 50mg 24mg 3%
Folate 62µg 52µg 3%
Choline 16mg 3%
Zinc 0.37mg 0.54mg 2%
Vitamin B2 0.11mg 0.141mg 2%
Manganese 0.205mg 0.158mg 2%
Protein 2.8g 2.2g 1%
Polyunsaturated fat 0.169g 0.05g 1%
Calories 47kcal 20kcal 1%
Selenium 1.5µg 2.3µg 1%
Potassium 240mg 202mg 1%
Vitamin A 43µg 38µg 1%
Carbs 8.35g 3.88g 1%
Fructose 1g 1%
Phosphorus 59mg 52mg 1%
Fats 0.4g 0.12g 0%
Net carbs 8.35g 1.78g N/A
Sugar 1.88g N/A
Sodium 4mg 2mg 0%
Saturated fat 0.105g 0.04g 0%
Monounsaturated fat 0.036g 0g 0%
Tryptophan 0.032mg 0.027mg 0%
Threonine 0.104mg 0.084mg 0%
Isoleucine 0.15mg 0.075mg 0%
Leucine 0.2mg 0.128mg 0%
Lysine 0.184mg 0.104mg 0%
Methionine 0.04mg 0.031mg 0%
Phenylalanine 0.154mg 0.075mg 0%
Valine 0.162mg 0.115mg 0%
Histidine 0.09mg 0.049mg 0%

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +27.3%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +115.2%
~equal in Water ~93.22g
~equal in Other ~0.58g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +238%
Contains less Sat. FatSaturated fat -61.9%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.