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  6. Yardlong bean (Asparagus bean) raw vs. Millet flour

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

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What are the main differences between yardlong bean (Asparagus bean) raw and millet flour?

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, while millet flour is higher in selenium, copper, iron, vitamin B3, manganese, phosphorus, vitamin B6, vitamin B1, and vitamin B5.
  • Millet flour's daily need coverage for selenium is 57% higher.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than millet flour (70).

We used Yardlong bean, raw and Millet flour types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Millet flour 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.
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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +257.1%
Contains more MagnesiumMagnesium +170.5%
Contains more IronIron +738.3%
Contains more CopperCopper +1014.6%
Contains more ZincZinc +610.8%
Contains more PhosphorusPhosphorus +383.1%
Contains more ManganeseManganese +388.8%
Contains more SeleniumSelenium +2080%
~equal in Potassium ~224mg
~equal in Sodium ~4mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more FolateFolate +47.6%
Contains more Vitamin B1Vitamin B1 +286%
Contains more Vitamin B3Vitamin B3 +1368.3%
Contains more Vitamin B5Vitamin B5 +2203.6%
Contains more Vitamin B6Vitamin B6 +1450%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Millet flour DV% diff.
Selenium 1.5µg 32.7µg 57%
Copper 0.048mg 0.535mg 54%
Iron 0.47mg 3.94mg 43%
Manganese 0.205mg 1.002mg 35%
Vitamin B3 0.41mg 6.02mg 35%
Phosphorus 59mg 285mg 32%
Starch 69.88g 29%
Vitamin B6 0.024mg 0.372mg 27%
Vitamin B1 0.107mg 0.413mg 26%
Vitamin B5 0.055mg 1.267mg 24%
Carbs 8.35g 75.12g 22%
Vitamin C 18.8mg 0mg 21%
Zinc 0.37mg 2.63mg 21%
Magnesium 44mg 119mg 18%
Calories 47kcal 382kcal 17%
Protein 2.8g 10.75g 16%
Polyunsaturated fat 0.169g 2.618g 16%
Fiber 3.5g 14%
Fats 0.4g 4.25g 6%
Folate 62µg 42µg 5%
Vitamin A 43µg 5%
Calcium 50mg 14mg 4%
Vitamin B2 0.11mg 0.073mg 3%
Saturated fat 0.105g 0.536g 2%
Monounsaturated fat 0.036g 0.924g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.8µg 1%
Net carbs 8.35g 71.62g N/A
Potassium 240mg 224mg 0%
Sugar 1.66g N/A
Sodium 4mg 4mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.032mg 0.17mg 0%
Threonine 0.104mg 0.354mg 0%
Isoleucine 0.15mg 0.473mg 0%
Leucine 0.2mg 1.537mg 0%
Lysine 0.184mg 0.144mg 0%
Methionine 0.04mg 0.319mg 0%
Phenylalanine 0.154mg 0.675mg 0%
Valine 0.162mg 0.584mg 0%
Histidine 0.09mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +913.3%
Contains more ProteinProtein +283.9%
Contains more FatsFats +962.5%
Contains more CarbsCarbs +799.6%
Contains more OtherOther +101.7%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +2466.7%
Contains more Poly. FatPolyunsaturated fat +1449.1%

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.