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  6. Yardlong bean (Asparagus bean) raw vs. Mamey Sapote

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

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Summary of differences between yardlong bean (Asparagus bean) raw and mamey Sapote

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, magnesium, and vitamin B1; however, mamey Sapote is higher in vitamin B6, copper, vitamin B5, vitamin B3, and potassium.
  • Mamey Sapote covers your daily need for vitamin B6, 54% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 9 times more folate than mamey Sapote. While yardlong bean (Asparagus bean) raw has 62µg of folate, mamey Sapote has only 7µg.

These are the specific foods used in this comparison Yardlong bean, raw and Sapote, mamey, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Mamey Sapote 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +177.8%
Contains more ZincZinc +94.7%
Contains more PhosphorusPhosphorus +126.9%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +66%
Contains more CopperCopper +343.8%
~equal in Manganese ~0.204mg

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +723.1%
Contains more FolateFolate +785.7%
Contains more Vitamin CVitamin C +22.3%
Contains more Vitamin B3Vitamin B3 +249.3%
Contains more Vitamin B5Vitamin B5 +621.8%
Contains more Vitamin B6Vitamin B6 +2900%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.116mg
~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 Mamey Sapote DV% diff.
Vitamin B6 0.024mg 0.72mg 54%
Fiber 5.4g 22%
Copper 0.048mg 0.213mg 18%
Folate 62µg 7µg 14%
Vitamin E 2.11mg 14%
Fructose 7.66g 10%
Vitamin B1 0.107mg 0.013mg 8%
Carbs 8.35g 32.1g 8%
Magnesium 44mg 11mg 8%
Vitamin B5 0.055mg 0.397mg 7%
Potassium 240mg 454mg 6%
Vitamin B3 0.41mg 1.432mg 6%
Phosphorus 59mg 26mg 5%
Vitamin C 18.8mg 23mg 5%
Vitamin A 43µg 7µg 4%
Calories 47kcal 124kcal 4%
Iron 0.47mg 0.78mg 4%
Selenium 1.5µg 3%
Protein 2.8g 1.45g 3%
Calcium 50mg 18mg 3%
Starch 6.33g 3%
Zinc 0.37mg 0.19mg 2%
Fats 0.4g 0.46g 0%
Net carbs 8.35g 26.7g N/A
Sugar 20.14g N/A
Sodium 4mg 7mg 0%
Manganese 0.205mg 0.204mg 0%
Vitamin B2 0.11mg 0.116mg 0%
Saturated fat 0.105g 0.169g 0%
Monounsaturated fat 0.036g 0.102g 0%
Polyunsaturated fat 0.169g 0.097g 0%
Tryptophan 0.032mg 0.049mg 0%
Threonine 0.104mg 0.085mg 0%
Isoleucine 0.15mg 0.061mg 0%
Leucine 0.2mg 0.073mg 0%
Lysine 0.184mg 0.073mg 0%
Methionine 0.04mg 0.024mg 0%
Phenylalanine 0.154mg 0.061mg 0%
Valine 0.162mg 0.073mg 0%
Histidine 0.09mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +93.1%
Contains more WaterWater +35.4%
Contains more FatsFats +15%
Contains more CarbsCarbs +284.4%
Contains more OtherOther +86.7%

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Poly. FatPolyunsaturated fat +74.2%
Contains more Mono. FatMonounsaturated fat +183.3%

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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.