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

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

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A recap on differences between yardlong bean (Asparagus bean) raw and mustard

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate, yet mustard is higher in selenium, iron, manganese, phosphorus, and vitamin B1.
  • Mustard covers your daily selenium needs 58% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 63 times more vitamin C than mustard. While yardlong bean (Asparagus bean) raw contains 18.8mg of vitamin C, mustard contains only 0.3mg.
  • The amount of sodium in yardlong bean (Asparagus bean) raw is lower.
  • The glycemic index of mustard is lower.

Food varieties used in this article are Yardlong bean, raw and Mustard, prepared, yellow.

Infographic

Yardlong bean (Asparagus bean) raw vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +57.9%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +26%
Contains more IronIron +242.6%
Contains more CopperCopper +54.2%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +83.1%
Contains more ManganeseManganese +105.9%
Contains more SeleniumSelenium +2133.3%
~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%
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more FolateFolate +785.7%
Contains more Vitamin B1Vitamin B1 +65.4%
Contains more Vitamin B3Vitamin B3 +37.8%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +191.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Mustard DV% diff.
Selenium 1.5µg 33.5µg 58%
Sodium 4mg 1104mg 48%
Vitamin C 18.8mg 0.3mg 21%
Fiber 4g 16%
Folate 62µg 7µg 14%
Iron 0.47mg 1.61mg 14%
Manganese 0.205mg 0.422mg 9%
Phosphorus 59mg 108mg 7%
Vitamin B1 0.107mg 0.177mg 6%
Monounsaturated fat 0.036g 2.182g 5%
Fats 0.4g 3.34g 5%
Choline 22.4mg 4%
Polyunsaturated fat 0.169g 0.774g 4%
Vitamin B5 0.055mg 0.254mg 4%
Vitamin B6 0.024mg 0.07mg 4%
Vitamin A 43µg 5µg 4%
Potassium 240mg 152mg 3%
Vitamin B2 0.11mg 0.07mg 3%
Copper 0.048mg 0.074mg 3%
Protein 2.8g 3.74g 2%
Vitamin E 0.36mg 2%
Zinc 0.37mg 0.64mg 2%
Vitamin K 1.4µg 1%
Calories 47kcal 60kcal 1%
Vitamin B3 0.41mg 0.565mg 1%
Calcium 50mg 63mg 1%
Magnesium 44mg 48mg 1%
Carbs 8.35g 5.83g 1%
Net carbs 8.35g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.105g 0.214g 0%
Tryptophan 0.032mg 0.009mg 0%
Threonine 0.104mg 0.167mg 0%
Isoleucine 0.15mg 0.146mg 0%
Leucine 0.2mg 0.292mg 0%
Lysine 0.184mg 0.264mg 0%
Methionine 0.04mg 0.076mg 0%
Phenylalanine 0.154mg 0.161mg 0%
Valine 0.162mg 0.189mg 0%
Histidine 0.09mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +43.2%
Contains more ProteinProtein +33.6%
Contains more FatsFats +735%
Contains more OtherOther +461.7%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +5961.1%
Contains more Poly. FatPolyunsaturated fat +358%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.