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

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

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

  • Yardlong bean (Asparagus bean) raw is richer in Vitamin C, Folate, Magnesium, Vitamin B1, Phosphorus, Potassium, Vitamin B2, and Copper, while Margarine is higher in Vitamin A RAE.
  • Margarine's daily need coverage for Vitamin A RAE is 86% higher.
  • Yardlong bean (Asparagus bean) raw is lower in Saturated Fat.

We used Yardlong bean, raw and Margarine, regular, 80% fat, composite, stick, without salt types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Margarine 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
9
:
1
Margarine
Margarine
Contains more Calcium +1566.7%
Contains more Iron +683.3%
Contains more Magnesium +1366.7%
Contains more Phosphorus +1080%
Contains more Potassium +1233.3%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -50%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +1566.7%
Contains more Iron +683.3%
Contains more Magnesium +1366.7%
Contains more Phosphorus +1080%
Contains more Potassium +1233.3%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
7
:
4
Margarine
Margarine
Contains more Vitamin C +9300%
Contains more Vitamin B1 +970%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +1682.6%
Contains more Vitamin B6 +166.7%
Contains more Folate +6100%
Contains more Vitamin A +313.5%
Contains more Vitamin B12 +∞%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin C +9300%
Contains more Vitamin B1 +970%
Contains more Vitamin B2 +197.3%
Contains more Vitamin B3 +1682.6%
Contains more Vitamin B6 +166.7%
Contains more Folate +6100%
Contains more Vitamin A +313.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
2
Margarine
Margarine
Contains more Protein +1650%
Contains more Carbs +1092.9%
Contains more Water +431.8%
Contains more Fats +20077.5%
Contains more Other +218.3%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more Protein +1650%
Contains more Carbs +1092.9%
Contains more Water +431.8%
Contains more Fats +20077.5%
Contains more Other +218.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
2
Margarine
Margarine
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +107891.7%
Contains more Polyunsaturated fat +14279.9%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +107891.7%
Contains more Polyunsaturated fat +14279.9%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Margarine Opinion
Net carbs 8.35g 0.7g Yardlong bean (Asparagus bean) raw
Protein 2.8g 0.16g Yardlong bean (Asparagus bean) raw
Fats 0.4g 80.71g Margarine
Carbs 8.35g 0.7g Yardlong bean (Asparagus bean) raw
Calories 47kcal 717kcal Margarine
Calcium 50mg 3mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 0.06mg Yardlong bean (Asparagus bean) raw
Magnesium 44mg 3mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 5mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 18mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 2mg Margarine
Zinc 0.37mg 0mg Yardlong bean (Asparagus bean) raw
Copper 0.048mg 0mg Yardlong bean (Asparagus bean) raw
Manganese 0.205mg Yardlong bean (Asparagus bean) raw
Selenium 1.5µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 3577IU Margarine
Vitamin A RAE 43µg 819µg Margarine
Vitamin E 9mg Margarine
Vitamin C 18.8mg 0.2mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.01mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.11mg 0.037mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0.023mg Yardlong bean (Asparagus bean) raw
Vitamin B5 0.055mg Yardlong bean (Asparagus bean) raw
Vitamin B6 0.024mg 0.009mg Yardlong bean (Asparagus bean) raw
Folate 62µg 1µg Yardlong bean (Asparagus bean) raw
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 93µg Margarine
Tryptophan 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg Yardlong bean (Asparagus bean) raw
Trans Fat 0g 14.89g Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 15.189g Yardlong bean (Asparagus bean) raw
Omega-3 - DPA 0.006g Margarine
Monounsaturated Fat 0.036g 38.877g Margarine
Polyunsaturated fat 0.169g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Margarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yardlong bean (Asparagus bean) raw
55%
Margarine
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 15.084g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.