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

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

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What are the main differences between Yardlong bean (Asparagus bean) raw and Corn raw?

  • Yardlong bean (Asparagus bean) raw is richer in Vitamin C, while Corn raw is higher in Vitamin B5, Vitamin B3, and Vitamin B6.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for Vitamin C is 13% higher.
  • Corn raw has 25 times less Calcium than Yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 50mg of Calcium, while Corn raw has 2mg.

We used Yardlong bean, raw and Corn, sweet, yellow, raw types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +18.9%
Contains more CalciumCalcium +2400%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +25.8%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +10.6%
Contains more CopperCopper +12.5%
Contains more ZincZinc +24.3%
Contains more PhosphorusPhosphorus +50.8%

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% 52% 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 23% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +176.5%
Contains more Vitamin AVitamin A +362.6%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +47.6%
Contains more Vitamin B1Vitamin B1 +44.9%
Contains more Vitamin B3Vitamin B3 +331.7%
Contains more Vitamin B5Vitamin B5 +1203.6%
Contains more Vitamin B6Vitamin B6 +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +15.5%
Contains more ProteinProtein +16.8%
Contains more FatsFats +237.5%
Contains more CarbsCarbs +124%
~equal in Other ~0.63g

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
26% 35% 39%
Saturated Fat: Sat. Fat 0.325 g
Monounsaturated Fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated Fat -67.7%
Contains more Mono. FatMonounsaturated Fat +1100%
Contains more Poly. FatPolyunsaturated fat +188.2%

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 Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Corn raw Opinion
Calories 47kcal 86kcal Corn raw
Protein 2.8g 3.27g Corn raw
Fats 0.4g 1.35g Corn raw
Vitamin C 18.8mg 6.8mg Yardlong bean (Asparagus bean) raw
Net carbs 8.35g 16.7g Corn raw
Carbs 8.35g 18.7g Corn raw
Magnesium 44mg 37mg Yardlong bean (Asparagus bean) raw
Calcium 50mg 2mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 270mg Corn raw
Iron 0.47mg 0.52mg Corn raw
Sugar 6.26g Yardlong bean (Asparagus bean) raw
Fiber 2g Corn raw
Copper 0.048mg 0.054mg Corn raw
Zinc 0.37mg 0.46mg Corn raw
Starch 5.7g Corn raw
Phosphorus 59mg 89mg Corn raw
Sodium 4mg 15mg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 187IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 9µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.07mg Corn raw
Manganese 0.205mg 0.163mg Yardlong bean (Asparagus bean) raw
Selenium 1.5µg 0.6µg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.155mg Corn raw
Vitamin B2 0.11mg 0.055mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 1.77mg Corn raw
Vitamin B5 0.055mg 0.717mg Corn raw
Vitamin B6 0.024mg 0.093mg Corn raw
Vitamin K 0.3µg Corn raw
Folate 62µg 42µg Yardlong bean (Asparagus bean) raw
Choline 23mg Corn raw
Saturated Fat 0.105g 0.325g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.036g 0.432g Corn raw
Polyunsaturated fat 0.169g 0.487g Corn raw
Tryptophan 0.032mg 0.023mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg 0.129mg Corn raw
Isoleucine 0.15mg 0.129mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.348mg Corn raw
Lysine 0.184mg 0.137mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.067mg Corn raw
Phenylalanine 0.154mg 0.15mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg 0.185mg Corn raw
Histidine 0.09mg 0.089mg Yardlong bean (Asparagus bean) raw
Fructose 1.94g Corn raw
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Corn raw
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
18%
Yardlong bean (Asparagus bean) raw
18%
Corn raw
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.22g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.