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

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Differences between yardlong bean (Asparagus bean) raw and lamb

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A, while lamb has more vitamin B12, selenium, vitamin B3, zinc, phosphorus, and iron.
  • Lamb's daily need coverage for vitamin B12 is 106% higher.
  • The amount of saturated fat in yardlong bean (Asparagus bean) raw is lower.
  • Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Yardlong bean (Asparagus bean) raw vs Lamb 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%
Lamb
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +194.1%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +831.8%
Contains more PotassiumPotassium +29.2%
Contains more IronIron +300%
Contains more CopperCopper +147.9%
Contains more ZincZinc +1105.4%
Contains more PhosphorusPhosphorus +218.6%
Contains more SeleniumSelenium +1660%

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%
Lamb
9
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% 0% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +244.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +1524.4%
Contains more Vitamin B5Vitamin B5 +1100%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.1mg

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
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.5%
Contains more ProteinProtein +775.7%
Contains more FatsFats +5135%
Contains more OtherOther +36.7%

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
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +24400%
Contains more Poly. FatPolyunsaturated fat +793.5%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Lamb DV% diff.
Vitamin B12 0µg 2.55µg 106%
Selenium 1.5µg 26.4µg 45%
Protein 2.8g 24.52g 43%
Saturated fat 0.105g 8.83g 40%
Vitamin B3 0.41mg 6.66mg 39%
Zinc 0.37mg 4.46mg 37%
Fats 0.4g 20.94g 32%
Cholesterol 0mg 97mg 32%
Monounsaturated fat 0.036g 8.82g 22%
Vitamin C 18.8mg 0mg 21%
Phosphorus 59mg 188mg 18%
Iron 0.47mg 1.88mg 18%
Choline 93.7mg 17%
Vitamin B5 0.055mg 0.66mg 12%
Calories 47kcal 294kcal 12%
Folate 62µg 18µg 11%
Vitamin B2 0.11mg 0.25mg 11%
Polyunsaturated fat 0.169g 1.51g 9%
Copper 0.048mg 0.119mg 8%
Manganese 0.205mg 0.022mg 8%
Vitamin B6 0.024mg 0.13mg 8%
Vitamin A 43µg 0µg 5%
Magnesium 44mg 23mg 5%
Vitamin K 4.6µg 4%
Sodium 4mg 72mg 3%
Calcium 50mg 17mg 3%
Carbs 8.35g 0g 3%
Potassium 240mg 310mg 2%
Vitamin B1 0.107mg 0.1mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.14mg 1%
Net carbs 8.35g 0g N/A
Vitamin D 0IU 2IU 0%
Tryptophan 0.032mg 0.287mg 0%
Threonine 0.104mg 1.05mg 0%
Isoleucine 0.15mg 1.183mg 0%
Leucine 0.2mg 1.908mg 0%
Lysine 0.184mg 2.166mg 0%
Methionine 0.04mg 0.629mg 0%
Phenylalanine 0.154mg 0.998mg 0%
Valine 0.162mg 1.323mg 0%
Histidine 0.09mg 0.777mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Lamb
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
52%
Lamb
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
52%
Lamb

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 68mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 8.725g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.