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  6. Yardlong bean (Asparagus bean) raw vs. Mandarin orange

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

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What are the differences between yardlong bean (Asparagus bean) raw and mandarin oranges?

  • Yardlong bean (Asparagus bean) raw is higher in folate, magnesium, manganese, vitamin B2, and phosphorus; however, mandarin oranges are richer in vitamin C.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for folate is 12% more.
  • Mandarin oranges contain 5 times less manganese than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 0.205mg of manganese, while mandarin oranges contain 0.039mg.
  • Mandarin oranges have a lower glycemic index (47) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Tangerines, (mandarin oranges), raw types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +44.6%
Contains more IronIron +213.3%
Contains more CopperCopper +14.3%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +195%
Contains more ManganeseManganese +425.6%
Contains more SeleniumSelenium +1400%
Contains less SodiumSodium -50%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +26.5%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +205.6%
Contains more FolateFolate +287.5%
Contains more Vitamin CVitamin C +42%
Contains more Vitamin B5Vitamin B5 +292.7%
Contains more Vitamin B6Vitamin B6 +225%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.376mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Mandarin orange DV% diff.
Folate 62µg 16µg 12%
Vitamin C 18.8mg 26.7mg 9%
Magnesium 44mg 12mg 8%
Fiber 1.8g 7%
Manganese 0.205mg 0.039mg 7%
Phosphorus 59mg 20mg 6%
Vitamin B2 0.11mg 0.036mg 6%
Vitamin B1 0.107mg 0.058mg 4%
Vitamin B6 0.024mg 0.078mg 4%
Protein 2.8g 0.81g 4%
Iron 0.47mg 0.15mg 4%
Vitamin B5 0.055mg 0.216mg 3%
Selenium 1.5µg 0.1µg 3%
Fructose 2.4g 3%
Zinc 0.37mg 0.07mg 3%
Carbs 8.35g 13.34g 2%
Potassium 240mg 166mg 2%
Choline 10.2mg 2%
Vitamin A 43µg 34µg 1%
Vitamin E 0.2mg 1%
Copper 0.048mg 0.042mg 1%
Polyunsaturated fat 0.169g 0.065g 1%
Calcium 50mg 37mg 1%
Calories 47kcal 53kcal 0%
Fats 0.4g 0.31g 0%
Net carbs 8.35g 11.54g N/A
Sugar 10.58g N/A
Sodium 4mg 2mg 0%
Vitamin B3 0.41mg 0.376mg 0%
Saturated fat 0.105g 0.039g 0%
Monounsaturated fat 0.036g 0.06g 0%
Tryptophan 0.032mg 0.002mg 0%
Threonine 0.104mg 0.016mg 0%
Isoleucine 0.15mg 0.017mg 0%
Leucine 0.2mg 0.028mg 0%
Lysine 0.184mg 0.032mg 0%
Methionine 0.04mg 0.002mg 0%
Phenylalanine 0.154mg 0.018mg 0%
Valine 0.162mg 0.021mg 0%
Histidine 0.09mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +245.7%
Contains more FatsFats +29%
Contains more OtherOther +62.2%
Contains more CarbsCarbs +59.8%
~equal in Water ~85.17g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Poly. FatPolyunsaturated fat +160%
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +66.7%

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.