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

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A recap on differences between yardlong bean (Asparagus bean) raw and jujube

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, magnesium, vitamin B1, vitamin B2, manganese, and phosphorus, yet jujube is higher in vitamin C.
  • Jujube covers your daily vitamin C needs 56% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 22 times more vitamin A than jujube. While yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, jujube contains only 40IU.
  • The glycemic index of jujube is lower.

Food varieties used in this article are Yardlong bean, raw and Jujube, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Jujube 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%
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +138.1%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +156.5%
Contains more ManganeseManganese +144%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +52.1%
Contains less SodiumSodium -25%
~equal in Potassium ~250mg
~equal in Iron ~0.48mg

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%
Jujube
3
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +267%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B6Vitamin B6 +237.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more ProteinProtein +133.3%
Contains more FatsFats +100%
Contains more WaterWater +12.8%
Contains more OtherOther +17.6%
Contains more CarbsCarbs +142.3%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Jujube DV% diff.
Vitamin C 18.8mg 69mg 56%
Folate 62µg 16%
Magnesium 44mg 10mg 8%
Vitamin B1 0.107mg 0.02mg 7%
Vitamin B2 0.11mg 0.04mg 5%
Phosphorus 59mg 23mg 5%
Vitamin A 43µg 2µg 5%
Manganese 0.205mg 0.084mg 5%
Vitamin B6 0.024mg 0.081mg 4%
Carbs 8.35g 20.23g 4%
Selenium 1.5µg 3%
Calcium 50mg 21mg 3%
Vitamin B3 0.41mg 0.9mg 3%
Copper 0.048mg 0.073mg 3%
Zinc 0.37mg 0.05mg 3%
Protein 2.8g 1.2g 3%
Calories 47kcal 79kcal 2%
Polyunsaturated fat 0.169g 1%
Vitamin B5 0.055mg 1%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 20.23g N/A
Potassium 240mg 250mg 0%
Iron 0.47mg 0.48mg 0%
Sodium 4mg 3mg 0%
Saturated fat 0.105g 0%
Monounsaturated fat 0.036g 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?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Jujube
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
22%
Jujube
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
10%
Jujube

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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?
?
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.

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.