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

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
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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%
Longan
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
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

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%

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
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

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.