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

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Important differences between yardlong bean (Asparagus bean) raw and gratin

  • Yardlong bean (Asparagus bean) raw has more folate, vitamin A, and vitamin C; however, gratin has more copper, vitamin B6, phosphorus, and calcium.
  • Gratin's daily need coverage for saturated fat is 23% more.
  • Yardlong bean (Asparagus bean) raw has 6 times more folate than gratin. Yardlong bean (Asparagus bean) raw has 62µg of folate, while gratin has 11µg.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.

The food varieties used in the comparison are Yardlong bean, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Yardlong bean (Asparagus bean) raw vs Gratin 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%
Gratin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +120%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +27.3%
Contains more CalciumCalcium +138%
Contains more PotassiumPotassium +65%
Contains more IronIron +36.2%
Contains more CopperCopper +233.3%
Contains more ZincZinc +86.5%
Contains more PhosphorusPhosphorus +91.5%
Contains more SeleniumSelenium +80%

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%
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +89.9%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more FolateFolate +463.6%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin B3Vitamin B3 +142.2%
Contains more Vitamin B5Vitamin B5 +603.6%
Contains more Vitamin B6Vitamin B6 +625%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.116mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more WaterWater +18.7%
Contains more ProteinProtein +80.7%
Contains more FatsFats +1797.5%
Contains more CarbsCarbs +35%
Contains more OtherOther +246.7%

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
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +5869.4%
Contains more Poly. FatPolyunsaturated fat +63.3%

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 Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Gratin DV% diff.
Saturated fat 0.105g 4.733g 21%
Sodium 4mg 433mg 19%
Folate 62µg 11µg 13%
Vitamin B6 0.024mg 0.174mg 12%
Copper 0.048mg 0.16mg 12%
Fats 0.4g 7.59g 11%
Vitamin C 18.8mg 9.9mg 10%
Cholesterol 0mg 23mg 8%
Phosphorus 59mg 113mg 8%
Calcium 50mg 119mg 7%
Fiber 1.8g 7%
Vitamin B5 0.055mg 0.387mg 7%
Magnesium 44mg 20mg 6%
Monounsaturated fat 0.036g 2.149g 5%
Potassium 240mg 396mg 5%
Protein 2.8g 5.06g 5%
Calories 47kcal 132kcal 4%
Vitamin B1 0.107mg 0.064mg 4%
Vitamin B3 0.41mg 0.993mg 4%
Zinc 0.37mg 0.69mg 3%
Selenium 1.5µg 2.7µg 2%
Manganese 0.205mg 0.161mg 2%
Vitamin A 43µg 64µg 2%
Iron 0.47mg 0.64mg 2%
Carbs 8.35g 11.27g 1%
Polyunsaturated fat 0.169g 0.276g 1%
Net carbs 8.35g 9.47g N/A
Vitamin B2 0.11mg 0.116mg 0%
Tryptophan 0.032mg 0.07mg 0%
Threonine 0.104mg 0.192mg 0%
Isoleucine 0.15mg 0.284mg 0%
Leucine 0.2mg 0.443mg 0%
Lysine 0.184mg 0.381mg 0%
Methionine 0.04mg 0.117mg 0%
Phenylalanine 0.154mg 0.254mg 0%
Valine 0.162mg 0.325mg 0%
Histidine 0.09mg 0.151mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Yardlong bean (Asparagus bean) raw
14%
Gratin
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
32%
Gratin

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 4.628g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.