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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
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
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
21%
Minerals Daily Need Coverage Score
17%
9%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 13.66g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food contains less Sodium?
Mango contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Mango is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Mango is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)