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

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

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Summary of differences between yardlong bean (Asparagus bean) raw and muffin

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, muffin is higher in phosphorus, selenium, manganese, iron, and vitamin B5.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 20% more than muffin.
  • Yardlong bean (Asparagus bean) raw has 12 times more vitamin A than muffin. While yardlong bean (Asparagus bean) raw has 865IU of vitamin A, muffin has only 73IU.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Yardlong bean (Asparagus bean) raw vs Muffin 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%
Muffin
Muffin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +98.3%
Contains less SodiumSodium -98.8%
Contains more IronIron +176.6%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +147.5%
Contains more ManganeseManganese +119%
Contains more SeleniumSelenium +446.7%
~equal in Zinc ~0.37mg

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%
Muffin
Muffin
10
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin CVitamin C +1988.9%
Contains more Vitamin AVitamin A +104.8%
Contains more FolateFolate +29.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +57%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B3Vitamin B3 +245.9%
Contains more Vitamin B5Vitamin B5 +754.5%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Muffin DV% diff.
Polyunsaturated fat 0.169g 8.103g 53%
Vitamin K 39.2µg 33%
Fats 0.4g 16.07g 24%
Vitamin C 18.8mg 0.9mg 20%
Choline 92.5mg 17%
Calories 47kcal 375kcal 16%
Carbs 8.35g 53g 15%
Sodium 4mg 336mg 14%
Phosphorus 59mg 146mg 12%
Monounsaturated fat 0.036g 4.822g 12%
Saturated fat 0.105g 2.844g 12%
Selenium 1.5µg 8.2µg 12%
Manganese 0.205mg 0.449mg 11%
Vitamin E 1.63mg 11%
Cholesterol 0mg 30mg 10%
Iron 0.47mg 1.3mg 10%
Vitamin B5 0.055mg 0.47mg 8%
Magnesium 44mg 10mg 8%
Starch 16.31g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin B3 0.41mg 1.418mg 6%
Vitamin B1 0.107mg 0.168mg 5%
Potassium 240mg 121mg 4%
Fiber 1.1g 4%
Vitamin B2 0.11mg 0.163mg 4%
Folate 62µg 48µg 4%
Protein 2.8g 4.49g 3%
Vitamin A 43µg 21µg 2%
Fructose 1.21g 2%
Calcium 50mg 44mg 1%
Vitamin D 0IU 4IU 1%
Vitamin B6 0.024mg 0.04mg 1%
Copper 0.048mg 0.06mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 8.35g 51.9g N/A
Sugar 31.47g N/A
Zinc 0.37mg 0.37mg 0%
Trans fat 0g 0.2g N/A
Tryptophan 0.032mg 0.066mg 0%
Threonine 0.104mg 0.181mg 0%
Isoleucine 0.15mg 0.224mg 0%
Leucine 0.2mg 0.421mg 0%
Lysine 0.184mg 0.199mg 0%
Methionine 0.04mg 0.115mg 0%
Phenylalanine 0.154mg 0.277mg 0%
Valine 0.162mg 0.257mg 0%
Histidine 0.09mg 0.128mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g 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
Muffin
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more WaterWater +252%
Contains more ProteinProtein +60.4%
Contains more FatsFats +3917.5%
Contains more CarbsCarbs +534.7%
Contains more OtherOther +146.7%

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
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +13294.4%
Contains more Poly. FatPolyunsaturated fat +4694.7%

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.