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

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

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Significant differences between yardlong bean (Asparagus bean) raw and nectarine

  • The amount of vitamin C, folate, vitamin A, magnesium, manganese, vitamin B2, and vitamin B1 in yardlong bean (Asparagus bean) raw is higher than in nectarine.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin C needs 15% more than nectarine.
  • Nectarine has 12 times less folate than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 62µg of folate, while nectarine has 5µg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of nectarine is 43.

Specific food types used in this comparison are Yardlong bean, raw and Nectarines, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +67.9%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +126.9%
Contains more ManganeseManganese +279.6%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +79.2%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +248.1%
Contains more Vitamin AVitamin A +152.9%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more FolateFolate +1140%
Contains more Vitamin B3Vitamin B3 +174.4%
Contains more Vitamin B5Vitamin B5 +236.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.025mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Nectarine DV% diff.
Vitamin C 18.8mg 5.4mg 15%
Folate 62µg 5µg 14%
Magnesium 44mg 9mg 8%
Manganese 0.205mg 0.054mg 7%
Fiber 1.7g 7%
Vitamin B1 0.107mg 0.034mg 6%
Vitamin B2 0.11mg 0.027mg 6%
Phosphorus 59mg 26mg 5%
Vitamin E 0.77mg 5%
Calcium 50mg 6mg 4%
Copper 0.048mg 0.086mg 4%
Vitamin B3 0.41mg 1.125mg 4%
Vitamin A 43µg 17µg 3%
Protein 2.8g 1.06g 3%
Selenium 1.5µg 0µg 3%
Vitamin B5 0.055mg 0.185mg 3%
Vitamin K 2.2µg 2%
Fructose 1.37g 2%
Zinc 0.37mg 0.17mg 2%
Iron 0.47mg 0.28mg 2%
Choline 6.2mg 1%
Potassium 240mg 201mg 1%
Carbs 8.35g 10.55g 1%
Calories 47kcal 44kcal 0%
Fats 0.4g 0.32g 0%
Net carbs 8.35g 8.85g N/A
Sugar 7.89g N/A
Starch 0.07g 0%
Sodium 4mg 0mg 0%
Vitamin B6 0.024mg 0.025mg 0%
Saturated fat 0.105g 0.025g 0%
Monounsaturated fat 0.036g 0.088g 0%
Polyunsaturated fat 0.169g 0.113g 0%
Tryptophan 0.032mg 0.005mg 0%
Threonine 0.104mg 0.009mg 0%
Isoleucine 0.15mg 0.009mg 0%
Leucine 0.2mg 0.014mg 0%
Lysine 0.184mg 0.016mg 0%
Methionine 0.04mg 0.006mg 0%
Phenylalanine 0.154mg 0.021mg 0%
Valine 0.162mg 0.013mg 0%
Histidine 0.09mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +164.2%
Contains more FatsFats +25%
Contains more OtherOther +25%
Contains more CarbsCarbs +26.3%
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Poly. FatPolyunsaturated fat +49.6%
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +144.4%

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.