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

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Summary of differences between yardlong bean (Asparagus bean) raw and ham

  • Yardlong bean (Asparagus bean) raw has more vitamin C; however, ham is higher in vitamin B1, selenium, vitamin B6, vitamin B12, zinc, vitamin B3, and phosphorus.
  • Ham covers your daily need for vitamin B1, 54% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Yardlong bean (Asparagus bean) raw vs Ham 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%
Ham
Ham
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +525%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +279.6%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +214.9%
Contains more CopperCopper +64.6%
Contains more ZincZinc +678.4%
Contains more PhosphorusPhosphorus +232.2%
Contains more SeleniumSelenium +1200%

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%
Ham
Ham
9
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 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +604.7%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B3Vitamin B3 +881.2%
Contains more Vitamin B5Vitamin B5 +632.7%
Contains more Vitamin B6Vitamin B6 +1566.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

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
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more CarbsCarbs +456.7%
Contains more WaterWater +29.8%
Contains more ProteinProtein +647.5%
Contains more FatsFats +1282.5%
Contains more OtherOther +628.3%

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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +7177.8%
Contains more Poly. FatPolyunsaturated fat +219.5%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Ham DV% diff.
Vitamin B1 0.107mg 0.754mg 54%
Sodium 4mg 1203mg 52%
Protein 2.8g 20.93g 36%
Selenium 1.5µg 19.5µg 33%
Vitamin B6 0.024mg 0.4mg 29%
Vitamin B12 0µg 0.65µg 27%
Zinc 0.37mg 2.88mg 23%
Vitamin B3 0.41mg 4.023mg 23%
Vitamin C 18.8mg 0mg 21%
Phosphorus 59mg 196mg 20%
Cholesterol 0mg 53mg 18%
Choline 85.1mg 15%
Folate 62µg 3µg 15%
Iron 0.47mg 1.48mg 13%
Saturated fat 0.105g 1.81g 8%
Fats 0.4g 5.53g 8%
Magnesium 44mg 14mg 7%
Vitamin B5 0.055mg 0.403mg 7%
Vitamin B2 0.11mg 0.202mg 7%
Manganese 0.205mg 0.054mg 7%
Monounsaturated fat 0.036g 2.62g 6%
Calories 47kcal 145kcal 5%
Vitamin A 43µg 0µg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Calcium 50mg 8mg 4%
Copper 0.048mg 0.079mg 3%
Vitamin E 0.25mg 2%
Polyunsaturated fat 0.169g 0.54g 2%
Carbs 8.35g 1.5g 2%
Potassium 240mg 287mg 1%
Net carbs 8.35g 1.5g N/A
Tryptophan 0.032mg 0.251mg 0%
Threonine 0.104mg 0.931mg 0%
Isoleucine 0.15mg 0.918mg 0%
Leucine 0.2mg 1.661mg 0%
Lysine 0.184mg 1.775mg 0%
Methionine 0.04mg 0.553mg 0%
Phenylalanine 0.154mg 0.904mg 0%
Valine 0.162mg 0.908mg 0%
Histidine 0.09mg 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Ham
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
44%
Ham
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 1.705g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.