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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, vitamin B1, and magnesium; however, mulberries are richer in vitamin C and iron.
  • Daily need coverage for vitamin C for mulberries is 20% higher.
  • Yardlong bean (Asparagus bean) raw contains 35 times more vitamin A than mulberries. While yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, mulberries contain only 25IU.
  • Mulberries have a lower glycemic index (25) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Mulberries, raw are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +28.2%
Contains more PotassiumPotassium +23.7%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +55.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +150%
Contains more IronIron +293.6%
Contains more CopperCopper +25%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +269%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +933.3%
Contains more Vitamin CVitamin C +93.6%
Contains more Vitamin B3Vitamin B3 +51.2%
Contains more Vitamin B6Vitamin B6 +108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.101mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Mulberry DV% diff.
Vitamin C 18.8mg 36.4mg 20%
Iron 0.47mg 1.85mg 17%
Folate 62µg 6µg 14%
Manganese 0.205mg 9%
Vitamin B1 0.107mg 0.029mg 7%
Fiber 1.7g 7%
Vitamin K 7.8µg 7%
Magnesium 44mg 18mg 6%
Vitamin E 0.87mg 6%
Vitamin A 43µg 1µg 5%
Phosphorus 59mg 38mg 3%
Protein 2.8g 1.44g 3%
Vitamin B6 0.024mg 0.05mg 2%
Zinc 0.37mg 0.12mg 2%
Choline 12.3mg 2%
Selenium 1.5µg 0.6µg 2%
Calcium 50mg 39mg 1%
Potassium 240mg 194mg 1%
Vitamin B3 0.41mg 0.62mg 1%
Copper 0.048mg 0.06mg 1%
Vitamin B5 0.055mg 1%
Vitamin B2 0.11mg 0.101mg 1%
Calories 47kcal 43kcal 0%
Fats 0.4g 0.39g 0%
Carbs 8.35g 9.8g 0%
Net carbs 8.35g 8.1g N/A
Sugar 8.1g N/A
Sodium 4mg 10mg 0%
Saturated fat 0.105g 0.027g 0%
Monounsaturated fat 0.036g 0.041g 0%
Polyunsaturated fat 0.169g 0.207g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +94.4%
Contains more CarbsCarbs +17.4%
Contains more OtherOther +15%
~equal in Fats ~0.39g
~equal in Water ~87.68g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +22.5%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.