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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, magnesium, and folate; however, lettuce has more vitamin A and vitamin B6.
  • Lettuce's daily need coverage for vitamin A is 131% more.
  • Yardlong bean (Asparagus bean) raw has 3 times more magnesium than lettuce. Yardlong bean (Asparagus bean) raw has 44mg of magnesium, while lettuce has 13mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than lettuce.

The food varieties used in the comparison are Yardlong bean, raw and Lettuce, green leaf, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +238.5%
Contains more CalciumCalcium +38.9%
Contains more PotassiumPotassium +23.7%
Contains more CopperCopper +65.5%
Contains more ZincZinc +105.6%
Contains more PhosphorusPhosphorus +103.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +150%
Contains more IronIron +83%
Contains more ManganeseManganese +22%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +104.3%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more FolateFolate +63.2%
Contains more Vitamin AVitamin A +760.5%
Contains more Vitamin B5Vitamin B5 +143.6%
Contains more Vitamin B6Vitamin B6 +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.375mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Lettuce DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 43µg 370µg 36%
Vitamin C 18.8mg 9.2mg 11%
Magnesium 44mg 13mg 7%
Folate 62µg 38µg 6%
Vitamin B6 0.024mg 0.09mg 5%
Iron 0.47mg 0.86mg 5%
Fiber 1.3g 5%
Phosphorus 59mg 29mg 4%
Vitamin B1 0.107mg 0.07mg 3%
Protein 2.8g 1.36g 3%
Choline 13.6mg 2%
Vitamin B5 0.055mg 0.134mg 2%
Vitamin B2 0.11mg 0.08mg 2%
Selenium 1.5µg 0.6µg 2%
Manganese 0.205mg 0.25mg 2%
Calories 47kcal 15kcal 2%
Carbs 8.35g 2.87g 2%
Zinc 0.37mg 0.18mg 2%
Copper 0.048mg 0.029mg 2%
Vitamin E 0.22mg 1%
Polyunsaturated fat 0.169g 0.082g 1%
Sodium 4mg 28mg 1%
Fructose 0.43g 1%
Calcium 50mg 36mg 1%
Potassium 240mg 194mg 1%
Fats 0.4g 0.15g 0%
Net carbs 8.35g 1.57g N/A
Sugar 0.78g N/A
Vitamin B3 0.41mg 0.375mg 0%
Saturated fat 0.105g 0.02g 0%
Monounsaturated fat 0.036g 0.006g 0%
Tryptophan 0.032mg 0.009mg 0%
Threonine 0.104mg 0.059mg 0%
Isoleucine 0.15mg 0.084mg 0%
Leucine 0.2mg 0.079mg 0%
Lysine 0.184mg 0.084mg 0%
Methionine 0.04mg 0.016mg 0%
Phenylalanine 0.154mg 0.055mg 0%
Valine 0.162mg 0.07mg 0%
Histidine 0.09mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +105.9%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +190.9%
~equal in Water ~94.98g
~equal in Other ~0.64g

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +106.1%
Contains less Sat. FatSaturated fat -81%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.