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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, manganese, vitamin C, and phosphorus; however, jackfruit is higher in vitamin B6 and potassium.
  • Jackfruit covers your daily need for vitamin B6, 23% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 8 times more vitamin A than jackfruit. While yardlong bean (Asparagus bean) raw has 865IU of vitamin A, jackfruit has only 110IU.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Jackfruit, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Jackfruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +108.3%
Contains more IronIron +104.3%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +181%
Contains more ManganeseManganese +376.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +86.7%
Contains more CopperCopper +58.3%
Contains less SodiumSodium -50%

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +37.2%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +158.3%
Contains more Vitamin B3Vitamin B3 +124.4%
Contains more Vitamin B5Vitamin B5 +327.3%
Contains more Vitamin B6Vitamin B6 +1270.8%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.105mg
~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 Jackfruit DV% diff.
Vitamin B6 0.024mg 0.329mg 23%
Fructose 9.19g 11%
Folate 62µg 24µg 10%
Manganese 0.205mg 0.043mg 7%
Vitamin C 18.8mg 13.7mg 6%
Potassium 240mg 448mg 6%
Fiber 1.5g 6%
Carbs 8.35g 23.25g 5%
Phosphorus 59mg 21mg 5%
Vitamin B2 0.11mg 0.055mg 4%
Magnesium 44mg 29mg 4%
Vitamin A 43µg 5µg 4%
Vitamin B5 0.055mg 0.235mg 4%
Iron 0.47mg 0.23mg 3%
Vitamin B3 0.41mg 0.92mg 3%
Copper 0.048mg 0.076mg 3%
Calcium 50mg 24mg 3%
Selenium 1.5µg 3%
Protein 2.8g 1.72g 2%
Calories 47kcal 95kcal 2%
Vitamin E 0.34mg 2%
Zinc 0.37mg 0.13mg 2%
Polyunsaturated fat 0.169g 0.094g 1%
Starch 1.47g 1%
Fats 0.4g 0.64g 0%
Net carbs 8.35g 21.75g N/A
Sugar 19.08g N/A
Sodium 4mg 2mg 0%
Vitamin B1 0.107mg 0.105mg 0%
Saturated fat 0.105g 0.195g 0%
Monounsaturated fat 0.036g 0.155g 0%
Tryptophan 0.032mg 0.034mg 0%
Threonine 0.104mg 0.086mg 0%
Isoleucine 0.15mg 0.069mg 0%
Leucine 0.2mg 0.103mg 0%
Lysine 0.184mg 0.069mg 0%
Methionine 0.04mg 0.034mg 0%
Phenylalanine 0.154mg 0.052mg 0%
Valine 0.162mg 0.086mg 0%
Histidine 0.09mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more ProteinProtein +62.8%
Contains more WaterWater +19.6%
Contains more FatsFats +60%
Contains more CarbsCarbs +178.4%
Contains more OtherOther +55%

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
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains less Sat. FatSaturated fat -46.2%
Contains more Poly. FatPolyunsaturated fat +79.8%
Contains more Mono. FatMonounsaturated fat +330.6%

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.