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

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

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Important differences between yardlong bean (Asparagus bean) raw and ladyfinger

  • Yardlong bean (Asparagus bean) raw has more vitamin C; however, ladyfinger has more iron, vitamin B1,2, vitamin B2, vitamin B5, phosphorus, vitamin B1, and vitamin B3.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.

The food varieties used in the comparison are Yardlong bean, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Yardlong bean (Asparagus bean) raw vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +112.4%
Contains less SodiumSodium -97.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +661.7%
Contains more CopperCopper +97.9%
Contains more ZincZinc +208.1%
Contains more PhosphorusPhosphorus +193.2%
Contains more ManganeseManganese +17.1%
~equal in Calcium ~47mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +288.4%
Contains more Vitamin B1Vitamin B1 +165.4%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B3Vitamin B3 +413.2%
Contains more Vitamin B5Vitamin B5 +1929.1%
Contains more Vitamin B6Vitamin B6 +408.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +24.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Iron 0.47mg 3.58mg 39%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.11mg 0.428mg 24%
Vitamin C 18.8mg 0mg 21%
Vitamin B5 0.055mg 1.116mg 21%
Carbs 8.35g 59.7g 17%
Protein 2.8g 10.6g 16%
Phosphorus 59mg 173mg 16%
Calories 47kcal 363kcal 16%
Vitamin B1 0.107mg 0.284mg 15%
Vitamin A 43µg 167µg 14%
Fats 0.4g 9.1g 13%
Saturated fat 0.105g 3.022g 13%
Vitamin B3 0.41mg 2.104mg 11%
Monounsaturated fat 0.036g 3.745g 9%
Polyunsaturated fat 0.169g 1.423g 8%
Magnesium 44mg 12mg 8%
Vitamin B6 0.024mg 0.122mg 8%
Zinc 0.37mg 1.14mg 7%
Sodium 4mg 147mg 6%
Copper 0.048mg 0.095mg 5%
Potassium 240mg 113mg 4%
Fiber 1g 4%
Folate 62µg 77µg 4%
Selenium 1.5µg 3%
Manganese 0.205mg 0.24mg 2%
Net carbs 8.35g 58.7g N/A
Calcium 50mg 47mg 0%
Tryptophan 0.032mg 0.133mg 0%
Threonine 0.104mg 0.467mg 0%
Isoleucine 0.15mg 0.516mg 0%
Leucine 0.2mg 0.861mg 0%
Lysine 0.184mg 0.679mg 0%
Methionine 0.04mg 0.268mg 0%
Phenylalanine 0.154mg 0.511mg 0%
Valine 0.162mg 0.579mg 0%
Histidine 0.09mg 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +350.5%
Contains more ProteinProtein +278.6%
Contains more FatsFats +2175%
Contains more CarbsCarbs +615%
Contains more OtherOther +83.3%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +10302.8%
Contains more Poly. FatPolyunsaturated fat +742%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.