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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, magnesium, vitamin B1, manganese, vitamin B2, phosphorus, and potassium, yet marshmallow is higher in copper.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin C needs 21% more than marshmallow.
  • The glycemic index of marshmallow is lower.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +4700%
Contains more IronIron +104.3%
Contains more ZincZinc +825%
Contains more PhosphorusPhosphorus +637.5%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +2462.5%
Contains more CopperCopper +102.1%
Contains more SeleniumSelenium +13.3%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +10600%
Contains more Vitamin B2Vitamin B2 +10900%
Contains more Vitamin B3Vitamin B3 +425.6%
Contains more Vitamin B5Vitamin B5 +1000%
Contains more Vitamin B6Vitamin B6 +700%
Contains more FolateFolate +6100%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +55.6%
Contains more FatsFats +100%
Contains more WaterWater +435.7%
Contains more OtherOther +100%
Contains more CarbsCarbs +873.7%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Poly. FatPolyunsaturated fat +259.6%
Contains less Sat. FatSaturated fat -46.7%
Contains more Mono. FatMonounsaturated fat +122.2%

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 Marshmallow
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Marshmallow DV% diff.
Carbs 8.35g 81.3g 24%
Vitamin C 18.8mg 0mg 21%
Folate 62µg 1µg 15%
Calories 47kcal 318kcal 14%
Magnesium 44mg 2mg 10%
Manganese 0.205mg 0.008mg 9%
Vitamin B1 0.107mg 0.001mg 9%
Vitamin B2 0.11mg 0.001mg 8%
Phosphorus 59mg 8mg 7%
Potassium 240mg 5mg 7%
Calcium 50mg 3mg 5%
Copper 0.048mg 0.097mg 5%
Vitamin A 43µg 0µg 5%
Iron 0.47mg 0.23mg 3%
Zinc 0.37mg 0.04mg 3%
Sodium 4mg 80mg 3%
Vitamin B6 0.024mg 0.003mg 2%
Vitamin B3 0.41mg 0.078mg 2%
Protein 2.8g 1.8g 2%
Polyunsaturated fat 0.169g 0.047g 1%
Vitamin B5 0.055mg 0.005mg 1%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 81.2g N/A
Sugar 57.56g N/A
Fiber 0.1g 0%
Selenium 1.5µg 1.7µg 0%
Choline 0.1mg 0%
Saturated fat 0.105g 0.056g 0%
Monounsaturated fat 0.036g 0.08g 0%
Tryptophan 0.032mg 0mg 0%
Threonine 0.104mg 0.035mg 0%
Isoleucine 0.15mg 0.028mg 0%
Leucine 0.2mg 0.066mg 0%
Lysine 0.184mg 0.077mg 0%
Methionine 0.04mg 0.015mg 0%
Phenylalanine 0.154mg 0.042mg 0%
Valine 0.162mg 0.05mg 0%
Histidine 0.09mg 0.017mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Marshmallow
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Yardlong bean (Asparagus bean) raw
0%
Marshmallow
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
7%
Marshmallow

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 57.56g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 76mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.5)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 0.049g)
Which food is lower in glycemic index?
Marshmallow
Marshmallow is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.