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

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

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What are the main differences between yardlong bean (Asparagus bean) raw and gooseberries?

  • Yardlong bean (Asparagus bean) raw is richer in folate, vitamin A, magnesium, vitamin B2, and vitamin B1, while gooseberries are higher in vitamin C.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for folate is 14% higher.
  • Gooseberries have 4 times less magnesium than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 44mg of magnesium, while gooseberries have 10mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than gooseberries (15).

We used Yardlong bean, raw and Gooseberries, raw types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +51.6%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +118.5%
Contains more ManganeseManganese +42.4%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +45.8%
Contains less SodiumSodium -75%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +186.7%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more FolateFolate +933.3%
Contains more Vitamin CVitamin C +47.3%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin B6Vitamin B6 +233.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Gooseberry DV% diff.
Fiber 4.3g 17%
Folate 62µg 6µg 14%
Vitamin C 18.8mg 27.7mg 10%
Magnesium 44mg 10mg 8%
Vitamin B2 0.11mg 0.03mg 6%
Vitamin B1 0.107mg 0.04mg 6%
Vitamin B5 0.055mg 0.286mg 5%
Phosphorus 59mg 27mg 5%
Protein 2.8g 0.88g 4%
Vitamin B6 0.024mg 0.08mg 4%
Vitamin A 43µg 15µg 3%
Calcium 50mg 25mg 3%
Manganese 0.205mg 0.144mg 3%
Selenium 1.5µg 0.6µg 2%
Vitamin E 0.37mg 2%
Copper 0.048mg 0.07mg 2%
Zinc 0.37mg 0.12mg 2%
Iron 0.47mg 0.31mg 2%
Potassium 240mg 198mg 1%
Carbs 8.35g 10.18g 1%
Polyunsaturated fat 0.169g 0.317g 1%
Vitamin B3 0.41mg 0.3mg 1%
Calories 47kcal 44kcal 0%
Fats 0.4g 0.58g 0%
Net carbs 8.35g 5.88g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.105g 0.038g 0%
Monounsaturated fat 0.036g 0.051g 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%

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +218.2%
Contains more OtherOther +22.4%
Contains more FatsFats +45%
Contains more CarbsCarbs +21.9%
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -63.8%
Contains more Mono. FatMonounsaturated fat +41.7%
Contains more Poly. FatPolyunsaturated fat +87.6%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.