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

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

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How are yardlong bean (Asparagus bean) raw and mustard Greens Raw different?

  • Yardlong bean (Asparagus bean) raw is higher in folate; however, mustard Greens Raw are richer in vitamin C, vitamin A, iron, copper, vitamin B6, and calcium.
  • Daily need coverage for vitamin C for mustard Greens Raw is 57% higher.
  • Yardlong bean (Asparagus bean) raw contains 5 times more folate than mustard Greens Raw. While yardlong bean (Asparagus bean) raw contains 62µg of folate, mustard Greens Raw contain only 12µg.
  • Mustard Greens Raw have a lower glycemic index (32) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Yardlong bean (Asparagus bean) raw vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +37.5%
Contains more ZincZinc +48%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +130%
Contains more PotassiumPotassium +60%
Contains more IronIron +248.9%
Contains more CopperCopper +243.8%
~equal in Phosphorus ~58mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more FolateFolate +416.7%
Contains more Vitamin CVitamin C +272.3%
Contains more Vitamin AVitamin A +251.2%
Contains more Vitamin B3Vitamin B3 +95.1%
Contains more Vitamin B5Vitamin B5 +281.8%
Contains more Vitamin B6Vitamin B6 +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 18.8mg 70mg 57%
Iron 0.47mg 1.64mg 15%
Copper 0.048mg 0.165mg 13%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Folate 62µg 12µg 13%
Vitamin B6 0.024mg 0.18mg 12%
Vitamin A 43µg 151µg 12%
Manganese 0.205mg 9%
Calcium 50mg 115mg 7%
Potassium 240mg 384mg 4%
Magnesium 44mg 32mg 3%
Vitamin B5 0.055mg 0.21mg 3%
Vitamin B3 0.41mg 0.8mg 2%
Vitamin B1 0.107mg 0.08mg 2%
Polyunsaturated fat 0.169g 0.038g 1%
Selenium 1.5µg 0.9µg 1%
Calories 47kcal 27kcal 1%
Sodium 4mg 20mg 1%
Zinc 0.37mg 0.25mg 1%
Carbs 8.35g 4.67g 1%
Protein 2.8g 2.86g 0%
Fats 0.4g 0.42g 0%
Net carbs 8.35g 1.47g N/A
Sugar 1.32g N/A
Phosphorus 59mg 58mg 0%
Vitamin B2 0.11mg 0.11mg 0%
Choline 0.5mg 0%
Saturated fat 0.105g 0.01g 0%
Monounsaturated fat 0.036g 0.092g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +78.8%
Contains more OtherOther +125%
~equal in Protein ~2.86g
~equal in Fats ~0.42g
~equal in Water ~90.7g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +344.7%
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +155.6%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.