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  6. Yardlong bean (Asparagus bean) raw vs. Heart of palm

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

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Differences between yardlong bean (Asparagus bean) raw and heart of palm

  • Yardlong bean (Asparagus bean) raw has more vitamin A, vitamin C, folate, and magnesium, while heart of palm has more copper, vitamin B6, potassium, zinc, iron, and phosphorus.
  • Heart of palm's daily need coverage for copper is 66% higher.
  • Heart of palm contains 13 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while heart of palm contains 68IU.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Hearts of palm, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Heart of palm 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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +177.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +652.5%
Contains more IronIron +259.6%
Contains more CopperCopper +1241.7%
Contains more ZincZinc +908.1%
Contains more PhosphorusPhosphorus +137.3%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +135%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +158.3%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B6Vitamin B6 +3275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Heart of palm DV% diff.
Copper 0.048mg 0.644mg 66%
Vitamin B6 0.024mg 0.81mg 60%
Potassium 240mg 1806mg 46%
Zinc 0.37mg 3.73mg 31%
Iron 0.47mg 1.69mg 15%
Vitamin C 18.8mg 8mg 12%
Phosphorus 59mg 140mg 12%
Folate 62µg 24µg 10%
Manganese 0.205mg 9%
Magnesium 44mg 10mg 8%
Carbs 8.35g 25.61g 6%
Fiber 1.5g 6%
Vitamin B1 0.107mg 0.05mg 5%
Vitamin B2 0.11mg 0.18mg 5%
Vitamin A 43µg 3µg 4%
Calcium 50mg 18mg 3%
Vitamin E 0.5mg 3%
Vitamin B3 0.41mg 0.9mg 3%
Calories 47kcal 115kcal 3%
Vitamin B5 0.055mg 1%
Polyunsaturated fat 0.169g 0.089g 1%
Selenium 1.5µg 0.7µg 1%
Protein 2.8g 2.7g 0%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 24.11g N/A
Sugar 17.16g N/A
Sodium 4mg 14mg 0%
Saturated fat 0.105g 0.046g 0%
Monounsaturated fat 0.036g 0.005g 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +100%
Contains more WaterWater +26.4%
Contains more CarbsCarbs +206.7%
Contains more OtherOther +231.7%
~equal in Protein ~2.7g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +89.9%
Contains less Sat. FatSaturated fat -56.2%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.