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

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

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Differences between yardlong bean (Asparagus bean) raw and miso

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate, while miso has more copper, manganese, iron, zinc, phosphorus, and vitamin B6.
  • Miso's daily need coverage for sodium is 162% higher.
  • The amount of sodium in yardlong bean (Asparagus bean) raw is lower.
  • Miso has a lower glycemic index. The glycemic index of miso is 61, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Miso.

Infographic

Yardlong bean (Asparagus bean) raw vs Miso 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%
Miso
Miso
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +14.3%
Contains less SodiumSodium -99.9%
Contains more CalciumCalcium +14%
Contains more IronIron +429.8%
Contains more CopperCopper +775%
Contains more ZincZinc +591.9%
Contains more PhosphorusPhosphorus +169.5%
Contains more ManganeseManganese +319%
Contains more SeleniumSelenium +366.7%
~equal in Magnesium ~48mg

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%
Miso
Miso
8
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +975%
Contains more FolateFolate +226.3%
Contains more Vitamin B2Vitamin B2 +111.8%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin B5Vitamin B5 +512.7%
Contains more Vitamin B6Vitamin B6 +729.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Miso DV% diff.
Sodium 4mg 3728mg 162%
Copper 0.048mg 0.42mg 41%
Manganese 0.205mg 0.859mg 28%
Iron 0.47mg 2.49mg 25%
Vitamin K 29.3µg 24%
Fiber 5.4g 22%
Vitamin C 18.8mg 0mg 21%
Protein 2.8g 12.79g 20%
Zinc 0.37mg 2.56mg 20%
Polyunsaturated fat 0.169g 2.884g 18%
Phosphorus 59mg 159mg 14%
Vitamin B6 0.024mg 0.199mg 13%
Choline 72.2mg 13%
Folate 62µg 19µg 11%
Selenium 1.5µg 7µg 10%
Fats 0.4g 6.01g 9%
Vitamin B2 0.11mg 0.233mg 9%
Calories 47kcal 198kcal 8%
Fructose 6g 8%
Carbs 8.35g 25.37g 6%
Vitamin B5 0.055mg 0.337mg 6%
Vitamin A 43µg 4µg 4%
Saturated fat 0.105g 1.025g 4%
Vitamin B12 0µg 0.08µg 3%
Monounsaturated fat 0.036g 1.118g 3%
Vitamin B3 0.41mg 0.906mg 3%
Potassium 240mg 210mg 1%
Calcium 50mg 57mg 1%
Magnesium 44mg 48mg 1%
Vitamin B1 0.107mg 0.098mg 1%
Net carbs 8.35g 19.97g N/A
Sugar 6.2g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.032mg 0.155mg 0%
Threonine 0.104mg 0.479mg 0%
Isoleucine 0.15mg 0.508mg 0%
Leucine 0.2mg 0.82mg 0%
Lysine 0.184mg 0.478mg 0%
Methionine 0.04mg 0.129mg 0%
Phenylalanine 0.154mg 0.486mg 0%
Valine 0.162mg 0.547mg 0%
Histidine 0.09mg 0.243mg 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
Miso
Miso
4
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more WaterWater +104.2%
Contains more ProteinProtein +356.8%
Contains more FatsFats +1402.5%
Contains more CarbsCarbs +203.8%
Contains more OtherOther +2035%

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +3005.6%
Contains more Poly. FatPolyunsaturated fat +1606.5%

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.