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

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Differences between yardlong bean (Asparagus bean) raw and longan

  • Yardlong bean (Asparagus bean) raw has more magnesium, manganese, vitamin B1, and phosphorus, while longan has more vitamin C and copper.
  • Longan's daily need coverage for vitamin C is 72% higher.
  • Longan contains 50 times less calcium than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 50mg of calcium, while longan contains 1mg.
  • Longan has a lower glycemic index. The glycemic index of longan is 45, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Longans, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Longan 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%
Longan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +4900%
Contains more IronIron +261.5%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +181%
Contains more ManganeseManganese +294.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +10.8%
Contains more CopperCopper +252.1%
Contains less SodiumSodium -100%

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%
Longan
2
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +346.8%
Contains more Vitamin B2Vitamin B2 +27.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +113.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +81.3%
Contains more OtherOther +16.7%
~equal in Water ~82.75g

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Longan DV% diff.
Vitamin C 18.8mg 84mg 72%
Folate 62µg 16%
Copper 0.048mg 0.169mg 13%
Magnesium 44mg 10mg 8%
Manganese 0.205mg 0.052mg 7%
Vitamin B1 0.107mg 0.031mg 6%
Vitamin A 43µg 5%
Calcium 50mg 1mg 5%
Phosphorus 59mg 21mg 5%
Iron 0.47mg 0.13mg 4%
Fiber 1.1g 4%
Zinc 0.37mg 0.05mg 3%
Selenium 1.5µg 3%
Protein 2.8g 1.31g 3%
Vitamin B2 0.11mg 0.14mg 2%
Vitamin B6 0.024mg 2%
Carbs 8.35g 15.14g 2%
Vitamin B5 0.055mg 1%
Polyunsaturated fat 0.169g 1%
Calories 47kcal 60kcal 1%
Vitamin B3 0.41mg 0.3mg 1%
Potassium 240mg 266mg 1%
Fats 0.4g 0.1g 0%
Net carbs 8.35g 14.04g N/A
Sodium 4mg 0mg 0%
Saturated fat 0.105g 0%
Monounsaturated fat 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0.034mg 0%
Isoleucine 0.15mg 0.026mg 0%
Leucine 0.2mg 0.054mg 0%
Lysine 0.184mg 0.046mg 0%
Methionine 0.04mg 0.013mg 0%
Phenylalanine 0.154mg 0.03mg 0%
Valine 0.162mg 0.058mg 0%
Histidine 0.09mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Longan
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
25%
Longan
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
11%
Longan

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.4)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.