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

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

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A recap on differences between yardlong bean (Asparagus bean) raw and mango

  • Yardlong bean (Asparagus bean) raw is higher in magnesium, vitamin B1, phosphorus, manganese, and vitamin B2, yet mango is higher in vitamin C, vitamin B6, and copper.
  • Mango covers your daily vitamin C needs 20% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 5 times more calcium than mango. While yardlong bean (Asparagus bean) raw contains 50mg of calcium, mango contains only 11mg.
  • The glycemic index of mango is lower.

Food varieties used in this article are Yardlong bean, raw and Mangos, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Mango 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%
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +193.8%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +225.4%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +131.3%
Contains less SodiumSodium -75%

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%
Mango
Mango
8
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +282.1%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more FolateFolate +44.2%
Contains more Vitamin CVitamin C +93.6%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B5Vitamin B5 +258.2%
Contains more Vitamin B6Vitamin B6 +395.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Mango DV% diff.
Vitamin C 18.8mg 36.4mg 20%
Magnesium 44mg 10mg 8%
Vitamin B1 0.107mg 0.028mg 7%
Vitamin B6 0.024mg 0.119mg 7%
Copper 0.048mg 0.111mg 7%
Fiber 1.6g 6%
Vitamin B2 0.11mg 0.038mg 6%
Manganese 0.205mg 0.063mg 6%
Vitamin E 0.9mg 6%
Phosphorus 59mg 14mg 6%
Fructose 4.68g 6%
Folate 62µg 43µg 5%
Vitamin K 4.2µg 4%
Calcium 50mg 11mg 4%
Protein 2.8g 0.82g 4%
Iron 0.47mg 0.16mg 4%
Zinc 0.37mg 0.09mg 3%
Vitamin B5 0.055mg 0.197mg 3%
Potassium 240mg 168mg 2%
Carbs 8.35g 14.98g 2%
Selenium 1.5µg 0.6µg 2%
Vitamin B3 0.41mg 0.669mg 2%
Polyunsaturated fat 0.169g 0.071g 1%
Choline 7.6mg 1%
Calories 47kcal 60kcal 1%
Vitamin A 43µg 54µg 1%
Fats 0.4g 0.38g 0%
Net carbs 8.35g 13.38g N/A
Sugar 13.66g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.105g 0.092g 0%
Monounsaturated fat 0.036g 0.14g 0%
Tryptophan 0.032mg 0.013mg 0%
Threonine 0.104mg 0.031mg 0%
Isoleucine 0.15mg 0.029mg 0%
Leucine 0.2mg 0.05mg 0%
Lysine 0.184mg 0.066mg 0%
Methionine 0.04mg 0.008mg 0%
Phenylalanine 0.154mg 0.027mg 0%
Valine 0.162mg 0.042mg 0%
Histidine 0.09mg 0.019mg 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
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +241.5%
Contains more OtherOther +66.7%
Contains more CarbsCarbs +79.4%
~equal in Fats ~0.38g
~equal in Water ~83.46g

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
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Poly. FatPolyunsaturated fat +138%
Contains less Sat. FatSaturated fat -12.4%
Contains more Mono. FatMonounsaturated fat +288.9%

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.