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  6. Yardlong bean (Asparagus bean) raw vs. Lentil soup

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

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What are the main differences between yardlong bean (Asparagus bean) raw and lentil soup?

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, magnesium, and vitamin B2, while lentil soup is higher in iron and vitamin B6.
  • Lentil soup's daily need coverage for sodium is 23% higher.
  • Lentil soup has 11 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while lentil soup has 1.7mg.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than lentil soup (44).

We used Yardlong bean, raw and Soup, lentil with ham, canned, ready-to-serve types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +66.7%
Contains more ZincZinc +23.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +70.8%
Contains more SeleniumSelenium +400%
Contains more IronIron +127.7%
Contains more CopperCopper +45.8%
Contains more PhosphorusPhosphorus +25.4%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +1005.9%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more FolateFolate +210%
Contains more Vitamin B3Vitamin B3 +32.9%
Contains more Vitamin B5Vitamin B5 +154.5%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin B12Vitamin B12 +∞%
~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 Lentil soup DV% diff.
Sodium 4mg 532mg 23%
Vitamin C 18.8mg 1.7mg 19%
Folate 62µg 20µg 11%
Iron 0.47mg 1.07mg 8%
Magnesium 44mg 9mg 8%
Vitamin B12 0µg 0.12µg 5%
Vitamin B6 0.024mg 0.09mg 5%
Vitamin B2 0.11mg 0.045mg 5%
Manganese 0.205mg 0.12mg 4%
Vitamin A 43µg 7µg 4%
Vitamin B1 0.107mg 0.07mg 3%
Potassium 240mg 144mg 3%
Calcium 50mg 17mg 3%
Copper 0.048mg 0.07mg 2%
Phosphorus 59mg 74mg 2%
Saturated fat 0.105g 0.45g 2%
Selenium 1.5µg 0.3µg 2%
Protein 2.8g 3.74g 2%
Vitamin B5 0.055mg 0.14mg 2%
Cholesterol 0mg 3mg 1%
Monounsaturated fat 0.036g 0.52g 1%
Vitamin B3 0.41mg 0.545mg 1%
Fats 0.4g 1.12g 1%
Zinc 0.37mg 0.3mg 1%
Calories 47kcal 56kcal 0%
Carbs 8.35g 8.16g 0%
Net carbs 8.35g 8.16g N/A
Polyunsaturated fat 0.169g 0.13g 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%

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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +33.6%
Contains more FatsFats +180%
Contains more OtherOther +105%
~equal in Carbs ~8.16g
~equal in Water ~85.75g

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Poly. FatPolyunsaturated fat +30%
Contains more Mono. FatMonounsaturated fat +1344.4%

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.