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  6. Yardlong bean (Asparagus bean) raw vs. Brazil nut

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

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What are the differences between yardlong bean (Asparagus bean) raw and brazil nut?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, brazil nut is richer in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, zinc, and iron.
  • Brazil nut's daily need coverage for selenium is 3483% more.
  • Brazil nut contains 27 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 18.8mg of vitamin C, while brazil nut contains 0.7mg.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +754.5%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +174.6%
Contains more IronIron +417%
Contains more CopperCopper +3531.3%
Contains more ZincZinc +997.3%
Contains more PhosphorusPhosphorus +1128.8%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +496.6%
Contains more SeleniumSelenium +127700%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +2585.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +39%
Contains more FolateFolate +181.8%
Contains more Vitamin B1Vitamin B1 +476.6%
Contains more Vitamin B5Vitamin B5 +234.5%
Contains more Vitamin B6Vitamin B6 +320.8%
~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 Brazil nut DV% diff.
Selenium 1.5µg 1917µg 3483%
Copper 0.048mg 1.743mg 188%
Polyunsaturated fat 0.169g 24.399g 162%
Fats 0.4g 67.1g 103%
Phosphorus 59mg 725mg 95%
Magnesium 44mg 376mg 79%
Saturated fat 0.105g 16.134g 73%
Monounsaturated fat 0.036g 23.879g 60%
Manganese 0.205mg 1.223mg 44%
Vitamin B1 0.107mg 0.617mg 43%
Vitamin E 5.65mg 38%
Zinc 0.37mg 4.06mg 34%
Calories 47kcal 659kcal 31%
Fiber 7.5g 30%
Iron 0.47mg 2.43mg 25%
Protein 2.8g 14.32g 23%
Vitamin C 18.8mg 0.7mg 20%
Potassium 240mg 659mg 12%
Calcium 50mg 160mg 11%
Folate 62µg 22µg 10%
Vitamin B6 0.024mg 0.101mg 6%
Vitamin B2 0.11mg 0.035mg 6%
Choline 28.8mg 5%
Vitamin A 43µg 0µg 5%
Vitamin B5 0.055mg 0.184mg 3%
Carbs 8.35g 11.74g 1%
Vitamin B3 0.41mg 0.295mg 1%
Net carbs 8.35g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 4mg 3mg 0%
Tryptophan 0.032mg 0.135mg 0%
Threonine 0.104mg 0.365mg 0%
Isoleucine 0.15mg 0.518mg 0%
Leucine 0.2mg 1.19mg 0%
Lysine 0.184mg 0.49mg 0%
Methionine 0.04mg 1.124mg 0%
Phenylalanine 0.154mg 0.639mg 0%
Valine 0.162mg 0.76mg 0%
Histidine 0.09mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2468.7%
Contains more ProteinProtein +411.4%
Contains more FatsFats +16675%
Contains more CarbsCarbs +40.6%
Contains more OtherOther +470%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +66230.6%
Contains more Poly. FatPolyunsaturated fat +14337.3%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.