Yardlong bean (Asparagus bean) raw vs. Matzo — In-Depth Nutrition Comparison
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What are the main differences between yardlong bean (Asparagus bean) raw and matzo?
- Yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate, while matzo is higher in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, and vitamin B5.
- Matzo's daily need coverage for selenium is 64% higher.
We used Yardlong bean, raw and Crackers, matzo, plain types in this comparison.
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 | +76% |
| Contains more CalciumCalcium | +284.6% |
| Contains more PotassiumPotassium | +114.3% |
| Contains more IronIron | +572.3% |
| Contains more CopperCopper | +25% |
| Contains more ZincZinc | +83.8% |
| Contains more PhosphorusPhosphorus | +50.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +217.1% |
| Contains more SeleniumSelenium | +2360% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +264.7% |
| Contains more Vitamin B1Vitamin B1 | +261.7% |
| Contains more Vitamin B2Vitamin B2 | +164.5% |
| Contains more Vitamin B3Vitamin B3 | +849.3% |
| Contains more Vitamin B5Vitamin B5 | +705.5% |
| Contains more Vitamin B6Vitamin B6 | +379.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1.5µg | 36.9µg | 64% |
| Iron | 0.47mg | 3.16mg | 34% |
| Carbs | 8.35g | 83.7g | 25% |
| Vitamin B1 | 0.107mg | 0.387mg | 23% |
| Vitamin B3 | 0.41mg | 3.892mg | 22% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Manganese | 0.205mg | 0.65mg | 19% |
| Calories | 47kcal | 395kcal | 17% |
| Vitamin B2 | 0.11mg | 0.291mg | 14% |
| Protein | 2.8g | 10g | 14% |
| Fiber | 3g | 12% | |
| Folate | 62µg | 17µg | 11% |
| Vitamin B5 | 0.055mg | 0.443mg | 8% |
| Vitamin B6 | 0.024mg | 0.115mg | 7% |
| Magnesium | 44mg | 25mg | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Calcium | 50mg | 13mg | 4% |
| Potassium | 240mg | 112mg | 4% |
| Phosphorus | 59mg | 89mg | 4% |
| Polyunsaturated fat | 0.169g | 0.603g | 3% |
| Zinc | 0.37mg | 0.68mg | 3% |
| Fats | 0.4g | 1.4g | 2% |
| Choline | 10.8mg | 2% | |
| Copper | 0.048mg | 0.06mg | 1% |
| Saturated fat | 0.105g | 0.226g | 1% |
| Net carbs | 8.35g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 4mg | 0mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.036g | 0.127g | 0% |
| Tryptophan | 0.032mg | 0.116mg | 0% |
| Threonine | 0.104mg | 0.267mg | 0% |
| Isoleucine | 0.15mg | 0.371mg | 0% |
| Leucine | 0.2mg | 0.692mg | 0% |
| Lysine | 0.184mg | 0.193mg | 0% |
| Methionine | 0.04mg | 0.176mg | 0% |
| Phenylalanine | 0.154mg | 0.494mg | 0% |
| Valine | 0.162mg | 0.42mg | 0% |
| Histidine | 0.09mg | 0.213mg | 0% |
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:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
| Contains more WaterWater | +1943% |
| Contains more ProteinProtein | +257.1% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +902.4% |
~equal in
Other
~0.6g
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains less Sat. FatSaturated fat | -53.5% |
| Contains more Mono. FatMonounsaturated fat | +252.8% |
| Contains more Poly. FatPolyunsaturated fat | +256.8% |