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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
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
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
17%
32%
Comparison summary
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 4.628g)
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 86)
Which food is richer in minerals?
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?
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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.