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

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

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What are the differences between yardlong bean (Asparagus bean) raw and kiwi?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, vitamin B1, vitamin B2, and magnesium; however, kiwi is richer in vitamin C and copper.
  • Kiwi's daily need coverage for vitamin C is 82% more.
  • Kiwi contains 10 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while kiwi contains 87IU.
  • Kiwi has a lower glycemic index (58) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Kiwifruit, green, raw types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Kiwi 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%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +158.8%
Contains more CalciumCalcium +47.1%
Contains more IronIron +51.6%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +73.5%
Contains more ManganeseManganese +109.2%
Contains more SeleniumSelenium +650%
Contains more PotassiumPotassium +30%
Contains more CopperCopper +170.8%
Contains less SodiumSodium -25%

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%
Kiwi
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +975%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more FolateFolate +148%
Contains more Vitamin CVitamin C +393.1%
Contains more Vitamin B5Vitamin B5 +232.7%
Contains more Vitamin B6Vitamin B6 +162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Kiwi DV% diff.
Vitamin C 18.8mg 92.7mg 82%
Vitamin K 40.3µg 34%
Fiber 3g 12%
Vitamin E 1.46mg 10%
Folate 62µg 25µg 9%
Copper 0.048mg 0.13mg 9%
Vitamin B1 0.107mg 0.027mg 7%
Vitamin B2 0.11mg 0.025mg 7%
Magnesium 44mg 17mg 6%
Manganese 0.205mg 0.098mg 5%
Fructose 4.35g 5%
Phosphorus 59mg 34mg 4%
Vitamin A 43µg 4µg 4%
Protein 2.8g 1.14g 3%
Vitamin B5 0.055mg 0.183mg 3%
Vitamin B6 0.024mg 0.063mg 3%
Iron 0.47mg 0.31mg 2%
Zinc 0.37mg 0.14mg 2%
Potassium 240mg 312mg 2%
Calcium 50mg 34mg 2%
Selenium 1.5µg 0.2µg 2%
Carbs 8.35g 14.66g 2%
Calories 47kcal 61kcal 1%
Polyunsaturated fat 0.169g 0.287g 1%
Choline 7.8mg 1%
Fats 0.4g 0.52g 0%
Net carbs 8.35g 11.66g N/A
Sugar 8.99g N/A
Sodium 4mg 3mg 0%
Vitamin B3 0.41mg 0.341mg 0%
Saturated fat 0.105g 0.029g 0%
Monounsaturated fat 0.036g 0.047g 0%
Tryptophan 0.032mg 0.015mg 0%
Threonine 0.104mg 0.047mg 0%
Isoleucine 0.15mg 0.051mg 0%
Leucine 0.2mg 0.066mg 0%
Lysine 0.184mg 0.061mg 0%
Methionine 0.04mg 0.024mg 0%
Phenylalanine 0.154mg 0.044mg 0%
Valine 0.162mg 0.057mg 0%
Histidine 0.09mg 0.027mg 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
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +145.6%
Contains more FatsFats +30%
Contains more CarbsCarbs +75.6%
~equal in Water ~83.07g
~equal in Other ~0.61g

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
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +30.6%
Contains more Poly. FatPolyunsaturated fat +69.8%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.