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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, macadamia is richer in manganese, vitamin B1, copper, iron, magnesium, vitamin B6, and phosphorus.
  • Macadamia covers your daily manganese needs 171% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • 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 macadamia is 10.

Specific food types used in this comparison are Yardlong bean, raw and Nuts, macadamia nuts, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +195.5%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +685.1%
Contains more CopperCopper +1475%
Contains more ZincZinc +251.4%
Contains more PhosphorusPhosphorus +218.6%
Contains more ManganeseManganese +1915.1%
Contains more SeleniumSelenium +140%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +463.6%
Contains more Vitamin B1Vitamin B1 +1016.8%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B3Vitamin B3 +503.2%
Contains more Vitamin B5Vitamin B5 +1278.2%
Contains more Vitamin B6Vitamin B6 +1045.8%
~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 Macadamia DV% diff.
Manganese 0.205mg 4.131mg 171%
Monounsaturated fat 0.036g 58.877g 147%
Fats 0.4g 75.77g 116%
Vitamin B1 0.107mg 1.195mg 91%
Copper 0.048mg 0.756mg 79%
Saturated fat 0.105g 12.061g 54%
Iron 0.47mg 3.69mg 40%
Calories 47kcal 718kcal 34%
Fiber 8.6g 34%
Vitamin C 18.8mg 1.2mg 20%
Magnesium 44mg 130mg 20%
Vitamin B6 0.024mg 0.275mg 19%
Phosphorus 59mg 188mg 18%
Vitamin B5 0.055mg 0.758mg 14%
Folate 62µg 11µg 13%
Vitamin B3 0.41mg 2.473mg 13%
Protein 2.8g 7.91g 10%
Polyunsaturated fat 0.169g 1.502g 9%
Zinc 0.37mg 1.3mg 8%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.11mg 0.162mg 4%
Selenium 1.5µg 3.6µg 4%
Vitamin E 0.54mg 4%
Potassium 240mg 368mg 4%
Calcium 50mg 85mg 4%
Carbs 8.35g 13.82g 2%
Net carbs 8.35g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 4mg 5mg 0%
Tryptophan 0.032mg 0.067mg 0%
Threonine 0.104mg 0.37mg 0%
Isoleucine 0.15mg 0.314mg 0%
Leucine 0.2mg 0.602mg 0%
Lysine 0.184mg 0.018mg 0%
Methionine 0.04mg 0.023mg 0%
Phenylalanine 0.154mg 0.665mg 0%
Valine 0.162mg 0.363mg 0%
Histidine 0.09mg 0.195mg 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +6359.6%
Contains more ProteinProtein +182.5%
Contains more FatsFats +18842.5%
Contains more CarbsCarbs +65.5%
Contains more OtherOther +90%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +163447.2%
Contains more Poly. FatPolyunsaturated fat +788.8%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.