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  6. Yardlong bean (Asparagus bean) raw vs. Marrow-stem Kale

Yardlong bean (Asparagus bean) raw vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between yardlong bean (Asparagus bean) raw and marrow-stem Kale

  • The amount of vitamin A, manganese, vitamin C, calcium, folate, and vitamin B6 in marrow-stem Kale is higher than in yardlong bean (Asparagus bean) raw.
  • Marrow-stem Kale covers your daily vitamin A needs 83% more than yardlong bean (Asparagus bean) raw.
  • Marrow-stem Kale has 2 times less phosphorus than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 59mg of phosphorus, while marrow-stem Kale has 25mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Yardlong bean, raw and Collards, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +63%
Contains more PotassiumPotassium +12.7%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +136%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +15.4%
Contains more CalciumCalcium +364%
Contains more ManganeseManganese +221%
~equal in Iron ~0.47mg
~equal in Copper ~0.046mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin CVitamin C +87.8%
Contains more Vitamin AVitamin A +483.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B5Vitamin B5 +385.5%
Contains more Vitamin B6Vitamin B6 +587.5%
Contains more FolateFolate +108.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin A 43µg 251µg 23%
Manganese 0.205mg 0.658mg 20%
Vitamin C 18.8mg 35.3mg 18%
Calcium 50mg 232mg 18%
Folate 62µg 129µg 17%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Vitamin B6 0.024mg 0.165mg 11%
Phosphorus 59mg 25mg 5%
Vitamin B1 0.107mg 0.054mg 4%
Choline 23.2mg 4%
Magnesium 44mg 27mg 4%
Vitamin B5 0.055mg 0.267mg 4%
Vitamin B3 0.41mg 0.742mg 2%
Vitamin B2 0.11mg 0.13mg 2%
Calories 47kcal 32kcal 1%
Sodium 4mg 17mg 1%
Zinc 0.37mg 0.21mg 1%
Potassium 240mg 213mg 1%
Carbs 8.35g 5.42g 1%
Protein 2.8g 3.02g 0%
Fats 0.4g 0.61g 0%
Net carbs 8.35g 1.42g N/A
Iron 0.47mg 0.47mg 0%
Sugar 0.46g N/A
Copper 0.048mg 0.046mg 0%
Selenium 1.5µg 1.3µg 0%
Saturated fat 0.105g 0.055g 0%
Monounsaturated fat 0.036g 0.03g 0%
Polyunsaturated fat 0.169g 0.201g 0%
Tryptophan 0.032mg 0.031mg 0%
Threonine 0.104mg 0.086mg 0%
Isoleucine 0.15mg 0.1mg 0%
Leucine 0.2mg 0.151mg 0%
Lysine 0.184mg 0.117mg 0%
Methionine 0.04mg 0.033mg 0%
Phenylalanine 0.154mg 0.087mg 0%
Valine 0.162mg 0.12mg 0%
Histidine 0.09mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +54.1%
Contains more FatsFats +52.5%
Contains more OtherOther +121.7%
~equal in Protein ~3.02g
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +20%
Contains less Sat. FatSaturated fat -47.6%
Contains more Poly. FatPolyunsaturated fat +18.9%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.