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

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

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How are yardlong bean (Asparagus bean) raw and hazelnut different?

  • Hazelnut has more manganese, copper, iron, vitamin B1, vitamin B6, phosphorus, magnesium, zinc, and vitamin B5 than yardlong bean (Asparagus bean) raw.
  • Daily need coverage for manganese for hazelnut is 260% higher.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Hazelnut has a lower glycemic index (15) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Nuts, hazelnuts or filberts are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +270.5%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +183.3%
Contains more IronIron +900%
Contains more CopperCopper +3493.8%
Contains more ZincZinc +562.2%
Contains more PhosphorusPhosphorus +391.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2912.2%
Contains more SeleniumSelenium +60%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +198.4%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +500.9%
Contains more Vitamin B3Vitamin B3 +339%
Contains more Vitamin B5Vitamin B5 +1569.1%
Contains more Vitamin B6Vitamin B6 +2245.8%
Contains more FolateFolate +82.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Hazelnut DV% diff.
Manganese 0.205mg 6.175mg 260%
Copper 0.048mg 1.725mg 186%
Monounsaturated fat 0.036g 45.652g 114%
Vitamin E 15.03mg 100%
Fats 0.4g 60.75g 93%
Iron 0.47mg 4.7mg 53%
Polyunsaturated fat 0.169g 7.92g 52%
Vitamin B1 0.107mg 0.643mg 45%
Vitamin B6 0.024mg 0.563mg 41%
Fiber 9.7g 39%
Phosphorus 59mg 290mg 33%
Calories 47kcal 628kcal 29%
Magnesium 44mg 163mg 28%
Protein 2.8g 14.95g 24%
Saturated fat 0.105g 4.464g 20%
Zinc 0.37mg 2.45mg 19%
Vitamin B5 0.055mg 0.918mg 17%
Vitamin C 18.8mg 6.3mg 14%
Folate 62µg 113µg 13%
Potassium 240mg 680mg 13%
Vitamin K 14.2µg 12%
Vitamin B3 0.41mg 1.8mg 9%
Choline 45.6mg 8%
Calcium 50mg 114mg 6%
Vitamin A 43µg 1µg 5%
Carbs 8.35g 16.7g 3%
Selenium 1.5µg 2.4µg 2%
Net carbs 8.35g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Sodium 4mg 0mg 0%
Vitamin B2 0.11mg 0.113mg 0%
Tryptophan 0.032mg 0.193mg 0%
Threonine 0.104mg 0.497mg 0%
Isoleucine 0.15mg 0.545mg 0%
Leucine 0.2mg 1.063mg 0%
Lysine 0.184mg 0.42mg 0%
Methionine 0.04mg 0.221mg 0%
Phenylalanine 0.154mg 0.663mg 0%
Valine 0.162mg 0.701mg 0%
Histidine 0.09mg 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more WaterWater +1554.4%
Contains more ProteinProtein +433.9%
Contains more FatsFats +15087.5%
Contains more CarbsCarbs +100%
Contains more OtherOther +281.7%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +126711.1%
Contains more Poly. FatPolyunsaturated fat +4586.4%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.