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

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

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The main differences between yardlong bean (Asparagus bean) raw and nutmeg

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A, yet nutmeg is richer in manganese, copper, magnesium, iron, phosphorus, vitamin B1, and zinc.
  • Daily need coverage for saturated fat for nutmeg is 129% higher.
  • Yardlong bean (Asparagus bean) raw contains 8 times more vitamin A than nutmeg. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while nutmeg contains 102IU.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Nutmeg has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Spices, nutmeg, ground.

Infographic

Yardlong bean (Asparagus bean) raw vs Nutmeg 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%
Nutmeg
Nutmeg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +315.9%
Contains more CalciumCalcium +268%
Contains more PotassiumPotassium +45.8%
Contains more IronIron +546.8%
Contains more CopperCopper +2039.6%
Contains more ZincZinc +481.1%
Contains more PhosphorusPhosphorus +261%
Contains more ManganeseManganese +1314.6%
~equal in Selenium ~1.6µg

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%
Nutmeg
Nutmeg
5
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +223.4%
Contains more Vitamin B3Vitamin B3 +216.8%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more FolateFolate +22.6%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Nutmeg DV% diff.
Saturated fat 0.105g 25.94g 117%
Manganese 0.205mg 2.9mg 117%
Copper 0.048mg 1.027mg 109%
Fiber 20.8g 83%
Fats 0.4g 36.31g 55%
Magnesium 44mg 183mg 33%
Iron 0.47mg 3.04mg 32%
Calories 47kcal 525kcal 24%
Phosphorus 59mg 213mg 22%
Vitamin B1 0.107mg 0.346mg 20%
Vitamin C 18.8mg 3mg 18%
Zinc 0.37mg 2.15mg 16%
Carbs 8.35g 49.29g 14%
Calcium 50mg 184mg 13%
Vitamin B6 0.024mg 0.16mg 10%
Monounsaturated fat 0.036g 3.22g 8%
Protein 2.8g 5.84g 6%
Vitamin B3 0.41mg 1.299mg 6%
Vitamin B2 0.11mg 0.057mg 4%
Folate 62µg 76µg 4%
Vitamin A 43µg 5µg 4%
Potassium 240mg 350mg 3%
Choline 8.8mg 2%
Vitamin B5 0.055mg 1%
Sodium 4mg 16mg 1%
Polyunsaturated fat 0.169g 0.35g 1%
Net carbs 8.35g 28.49g N/A
Sugar 2.99g N/A
Selenium 1.5µg 1.6µg 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
Nutmeg
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1310.1%
Contains more ProteinProtein +108.6%
Contains more FatsFats +8977.5%
Contains more CarbsCarbs +490.3%
Contains more OtherOther +288.3%

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
Nutmeg
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +8844.4%
Contains more Poly. FatPolyunsaturated fat +107.1%

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.