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

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

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Significant differences between yardlong bean (Asparagus bean) raw and millet raw

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, millet raw is richer in copper, manganese, phosphorus, iron, vitamin B6, vitamin B3, vitamin B1, and magnesium.
  • Millet raw covers your daily copper needs 78% more than yardlong bean (Asparagus bean) raw.
  • 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 millet raw is 71.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +23.1%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +159.1%
Contains more IronIron +540.4%
Contains more CopperCopper +1462.5%
Contains more ZincZinc +354.1%
Contains more PhosphorusPhosphorus +383.1%
Contains more ManganeseManganese +696.1%
Contains more SeleniumSelenium +80%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +293.5%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +1051.2%
Contains more Vitamin B5Vitamin B5 +1441.8%
Contains more Vitamin B6Vitamin B6 +1500%
Contains more FolateFolate +37.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Millet raw DV% diff.
Copper 0.048mg 0.75mg 78%
Manganese 0.205mg 1.632mg 62%
Fiber 8.5g 34%
Phosphorus 59mg 285mg 32%
Iron 0.47mg 3.01mg 32%
Vitamin B6 0.024mg 0.384mg 28%
Vitamin B3 0.41mg 4.72mg 27%
Vitamin B1 0.107mg 0.421mg 26%
Carbs 8.35g 72.85g 22%
Vitamin C 18.8mg 0mg 21%
Calories 47kcal 378kcal 17%
Magnesium 44mg 114mg 17%
Protein 2.8g 11.02g 16%
Vitamin B5 0.055mg 0.848mg 16%
Vitamin B2 0.11mg 0.29mg 14%
Polyunsaturated fat 0.169g 2.134g 13%
Zinc 0.37mg 1.68mg 12%
Folate 62µg 85µg 6%
Fats 0.4g 4.22g 6%
Vitamin A 43µg 0µg 5%
Calcium 50mg 8mg 4%
Saturated fat 0.105g 0.723g 3%
Monounsaturated fat 0.036g 0.773g 2%
Selenium 1.5µg 2.7µg 2%
Potassium 240mg 195mg 1%
Vitamin K 0.9µg 1%
Net carbs 8.35g 64.35g N/A
Sodium 4mg 5mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.032mg 0.119mg 0%
Threonine 0.104mg 0.353mg 0%
Isoleucine 0.15mg 0.465mg 0%
Leucine 0.2mg 1.4mg 0%
Lysine 0.184mg 0.212mg 0%
Methionine 0.04mg 0.221mg 0%
Phenylalanine 0.154mg 0.58mg 0%
Valine 0.162mg 0.578mg 0%
Histidine 0.09mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +913.3%
Contains more ProteinProtein +293.6%
Contains more FatsFats +955%
Contains more CarbsCarbs +772.5%
Contains more OtherOther +440%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +2047.2%
Contains more Poly. FatPolyunsaturated fat +1162.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.