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  6. Yardlong bean (Asparagus bean) raw vs. Mashed potato

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

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How are yardlong bean (Asparagus bean) raw and mashed potato different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, vitamin B1, vitamin B2, and magnesium; however, mashed potato is richer in vitamin B6.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 21% more than mashed potato.
  • Yardlong bean (Asparagus bean) raw has 7 times more vitamin B2 than mashed potato. Yardlong bean (Asparagus bean) raw has 0.11mg of vitamin B2, while mashed potato has 0.015mg.
  • Yardlong bean (Asparagus bean) raw contains less sodium.

Yardlong bean, raw and Fast foods, potato, mashed types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +177.8%
Contains more IronIron +51.6%
Contains more CopperCopper +37.1%
Contains more ZincZinc +68.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +109.2%
Contains more SeleniumSelenium +87.5%
Contains more PotassiumPotassium +19.2%
~equal in Phosphorus ~59mg

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +588.9%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~43µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Mashed potato DV% diff.
Vitamin C 18.8mg 0mg 21%
Sodium 4mg 306mg 13%
Folate 62µg 9µg 13%
Vitamin B1 0.107mg 0.015mg 8%
Polyunsaturated fat 0.169g 1.342g 8%
Vitamin B2 0.11mg 0.015mg 7%
Magnesium 44mg 15mg 7%
Vitamin B6 0.024mg 0.12mg 7%
Manganese 0.205mg 0.098mg 5%
Fiber 1.3g 5%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Fats 0.4g 2.82g 4%
Vitamin B3 0.41mg 1.08mg 4%
Calcium 50mg 18mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.42mg 3%
Calories 47kcal 89kcal 2%
Protein 2.8g 1.65g 2%
Saturated fat 0.105g 0.577g 2%
Iron 0.47mg 0.31mg 2%
Monounsaturated fat 0.036g 0.72g 2%
Carbs 8.35g 14.65g 2%
Choline 13.4mg 2%
Vitamin B5 0.055mg 1%
Selenium 1.5µg 0.8µg 1%
Zinc 0.37mg 0.22mg 1%
Copper 0.048mg 0.035mg 1%
Potassium 240mg 286mg 1%
Net carbs 8.35g 13.35g N/A
Sugar 0.5g N/A
Phosphorus 59mg 59mg 0%
Vitamin A 43µg 43µg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +69.7%
Contains more FatsFats +605%
Contains more CarbsCarbs +75.4%
Contains more OtherOther +110%
~equal in Water ~79.62g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +1900%
Contains more Poly. FatPolyunsaturated fat +694.1%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.