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  6. Yardlong bean (Asparagus bean) raw vs. Napa cabbage

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

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How are yardlong bean (Asparagus bean) raw and napa cabbage different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, magnesium, vitamin B1, vitamin B2, and phosphorus; however, napa cabbage is richer in copper.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 17% higher.
  • Yardlong bean (Asparagus bean) raw contains 21 times more vitamin B1 than napa cabbage. While yardlong bean (Asparagus bean) raw contains 0.107mg of vitamin B1, napa cabbage contains only 0.005mg.
  • Napa cabbage has a lower glycemic index (32) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Cabbage, napa, cooked are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Napa cabbage 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +175.9%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +210.5%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +275%
Contains more IronIron +57.4%
Contains more CopperCopper +100%
~equal in Manganese ~0.203mg

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +487.5%
Contains more Vitamin AVitamin A +230.8%
Contains more Vitamin B1Vitamin B1 +2040%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more FolateFolate +44.2%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Napa cabbage DV% diff.
Vitamin C 18.8mg 3.2mg 17%
Vitamin B1 0.107mg 0.005mg 9%
Magnesium 44mg 8mg 9%
Vitamin B2 0.11mg 0.025mg 7%
Phosphorus 59mg 19mg 6%
Folate 62µg 43µg 5%
Potassium 240mg 87mg 5%
Copper 0.048mg 0.096mg 5%
Protein 2.8g 1.1g 3%
Iron 0.47mg 0.74mg 3%
Vitamin A 43µg 13µg 3%
Selenium 1.5µg 0.4µg 2%
Calories 47kcal 12kcal 2%
Calcium 50mg 29mg 2%
Carbs 8.35g 2.23g 2%
Zinc 0.37mg 0.14mg 2%
Polyunsaturated fat 0.169g 1%
Vitamin B6 0.024mg 0.037mg 1%
Fats 0.4g 0.17g 0%
Net carbs 8.35g 2.23g N/A
Sodium 4mg 11mg 0%
Manganese 0.205mg 0.203mg 0%
Vitamin B3 0.41mg 0.466mg 0%
Vitamin B5 0.055mg 0.035mg 0%
Saturated fat 0.105g 0%
Monounsaturated fat 0.036g 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
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +154.5%
Contains more FatsFats +135.3%
Contains more CarbsCarbs +274.4%
Contains more OtherOther +252.9%
~equal in Water ~96.33g

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.