Yardlong bean (Asparagus bean) raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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A recap on differences between yardlong bean (Asparagus bean) raw and jerusalem artichoke
- Yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, folate, magnesium, and manganese, yet jerusalem artichoke is higher in iron, copper, vitamin B1, vitamin B5, and vitamin B3.
- Jerusalem artichoke covers your daily iron needs 37% more than yardlong bean (Asparagus bean) raw.
- Yardlong bean (Asparagus bean) raw contains 43 times more vitamin A than jerusalem artichoke. While yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, jerusalem artichoke contains only 20IU.
- The glycemic index of jerusalem artichoke is lower.
Food varieties used in this article are Yardlong bean, raw and Jerusalem-artichokes, raw.
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.
| Contains more MagnesiumMagnesium | +158.8% |
| Contains more CalciumCalcium | +257.1% |
| Contains more ZincZinc | +208.3% |
| Contains more ManganeseManganese | +241.7% |
| Contains more SeleniumSelenium | +114.3% |
| Contains more PotassiumPotassium | +78.8% |
| Contains more IronIron | +623.4% |
| Contains more CopperCopper | +191.7% |
| Contains more PhosphorusPhosphorus | +32.2% |
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 | +370% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more FolateFolate | +376.9% |
| Contains more Vitamin B1Vitamin B1 | +86.9% |
| Contains more Vitamin B3Vitamin B3 | +217.1% |
| Contains more Vitamin B5Vitamin B5 | +621.8% |
| Contains more Vitamin B6Vitamin B6 | +220.8% |
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:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
| Contains more ProteinProtein | +40% |
| Contains more FatsFats | +3900% |
| Contains more WaterWater | +12.6% |
| Contains more CarbsCarbs | +108.9% |
| Contains more OtherOther | +323.3% |
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
0 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.001 g
| Contains more Mono. FatMonounsaturated fat | +800% |
| Contains more Poly. FatPolyunsaturated fat | +16800% |
| Contains less Sat. FatSaturated fat | -100% |
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 Sugar |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.47mg | 3.4mg | 37% |
| Vitamin C | 18.8mg | 4mg | 16% |
| Folate | 62µg | 13µg | 12% |
| Copper | 0.048mg | 0.14mg | 10% |
| Vitamin B1 | 0.107mg | 0.2mg | 8% |
| Vitamin B5 | 0.055mg | 0.397mg | 7% |
| Magnesium | 44mg | 17mg | 6% |
| Potassium | 240mg | 429mg | 6% |
| Fiber | 1.6g | 6% | |
| Manganese | 0.205mg | 0.06mg | 6% |
| Vitamin B3 | 0.41mg | 1.3mg | 6% |
| Choline | 30mg | 5% | |
| Vitamin A | 43µg | 1µg | 5% |
| Calcium | 50mg | 14mg | 4% |
| Vitamin B2 | 0.11mg | 0.06mg | 4% |
| Vitamin B6 | 0.024mg | 0.077mg | 4% |
| Carbs | 8.35g | 17.44g | 3% |
| Phosphorus | 59mg | 78mg | 3% |
| Zinc | 0.37mg | 0.12mg | 2% |
| Protein | 2.8g | 2g | 2% |
| Polyunsaturated fat | 0.169g | 0.001g | 1% |
| Calories | 47kcal | 73kcal | 1% |
| Selenium | 1.5µg | 0.7µg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Fats | 0.4g | 0.01g | 1% |
| Net carbs | 8.35g | 15.84g | N/A |
| Sugar | 9.6g | N/A | |
| Sodium | 4mg | 4mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.105g | 0g | 0% |
| Monounsaturated fat | 0.036g | 0.004g | 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% |
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%
13%
Minerals Daily Need Coverage Score
17%
28%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 9.6g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Jerusalem artichoke is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Jerusalem artichoke is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (4 mg)
Which food is richer in minerals?
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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.
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.