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

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

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How are yardlong bean (Asparagus bean) raw and minestrone different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C, folate, magnesium, vitamin B1, vitamin B2, and phosphorus than minestrone.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 20% higher.
  • Yardlong bean (Asparagus bean) raw contains 15 times more magnesium than minestrone. While yardlong bean (Asparagus bean) raw contains 44mg of magnesium, minestrone contains only 3mg.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • Minestrone has a lower glycemic index (47) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +84.6%
Contains more IronIron +23.7%
Contains more ZincZinc +19.4%
Contains more PhosphorusPhosphorus +156.5%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +34.9%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.051mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin B1Vitamin B1 +386.4%
Contains more Vitamin B2Vitamin B2 +511.1%
Contains more FolateFolate +313.3%
Contains more Vitamin AVitamin A +14%
Contains more Vitamin B5Vitamin B5 +154.5%
Contains more Vitamin B6Vitamin B6 +70.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.391mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Minestrone DV% diff.
Vitamin C 18.8mg 0.5mg 20%
Folate 62µg 15µg 12%
Sodium 4mg 254mg 11%
Magnesium 44mg 3mg 10%
Vitamin B2 0.11mg 0.018mg 7%
Vitamin B1 0.107mg 0.022mg 7%
Phosphorus 59mg 23mg 5%
Calcium 50mg 14mg 4%
Selenium 1.5µg 3%
Potassium 240mg 130mg 3%
Fiber 0.4g 2%
Vitamin B5 0.055mg 0.14mg 2%
Protein 2.8g 1.77g 2%
Polyunsaturated fat 0.169g 0.46g 2%
Manganese 0.205mg 0.152mg 2%
Vitamin B6 0.024mg 0.041mg 1%
Saturated fat 0.105g 0.23g 1%
Monounsaturated fat 0.036g 0.29g 1%
Calories 47kcal 34kcal 1%
Vitamin A 43µg 49µg 1%
Zinc 0.37mg 0.31mg 1%
Iron 0.47mg 0.38mg 1%
Carbs 8.35g 4.66g 1%
Fats 0.4g 1.04g 1%
Net carbs 8.35g 4.26g N/A
Cholesterol 0mg 1mg 0%
Copper 0.048mg 0.051mg 0%
Vitamin B3 0.41mg 0.391mg 0%
Tryptophan 0.032mg 0.013mg 0%
Threonine 0.104mg 0.043mg 0%
Isoleucine 0.15mg 0.054mg 0%
Leucine 0.2mg 0.098mg 0%
Lysine 0.184mg 0.076mg 0%
Methionine 0.04mg 0.018mg 0%
Phenylalanine 0.154mg 0.064mg 0%
Valine 0.162mg 0.074mg 0%
Histidine 0.09mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +58.2%
Contains more CarbsCarbs +79.2%
Contains more FatsFats +160%
Contains more OtherOther +100%
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -54.3%
Contains more Mono. FatMonounsaturated fat +705.6%
Contains more Poly. FatPolyunsaturated fat +172.2%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.