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

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

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Important differences between yardlong bean (Asparagus bean) raw and bran raw

  • Yardlong bean (Asparagus bean) raw has more vitamin C; however, bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, copper, vitamin B5, and zinc.
  • Bran raw's daily need coverage for manganese is 236% more.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than bran raw.

The food varieties used in the comparison are Yardlong bean, raw and Oat bran, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +434.1%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +135.8%
Contains more IronIron +1051.1%
Contains more CopperCopper +739.6%
Contains more ZincZinc +740.5%
Contains more PhosphorusPhosphorus +1144.1%
Contains more ManganeseManganese +2646.3%
Contains more SeleniumSelenium +2913.3%
~equal in Sodium ~4mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +19.2%
Contains more Vitamin B1Vitamin B1 +993.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more Vitamin B5Vitamin B5 +2616.4%
Contains more Vitamin B6Vitamin B6 +587.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Bran raw DV% diff.
Manganese 0.205mg 5.63mg 236%
Phosphorus 59mg 734mg 96%
Vitamin B1 0.107mg 1.17mg 89%
Selenium 1.5µg 45.2µg 79%
Iron 0.47mg 5.41mg 62%
Fiber 15.4g 62%
Magnesium 44mg 235mg 45%
Copper 0.048mg 0.403mg 39%
Vitamin B5 0.055mg 1.494mg 29%
Protein 2.8g 17.3g 29%
Zinc 0.37mg 3.11mg 25%
Vitamin C 18.8mg 0mg 21%
Carbs 8.35g 66.22g 19%
Polyunsaturated fat 0.169g 2.766g 17%
Vitamin B6 0.024mg 0.165mg 11%
Calories 47kcal 246kcal 10%
Fats 0.4g 7.03g 10%
Potassium 240mg 566mg 10%
Vitamin B2 0.11mg 0.22mg 8%
Vitamin E 1.01mg 7%
Saturated fat 0.105g 1.328g 6%
Choline 32.2mg 6%
Monounsaturated fat 0.036g 2.376g 6%
Vitamin A 43µg 0µg 5%
Vitamin K 3.2µg 3%
Folate 62µg 52µg 3%
Vitamin B3 0.41mg 0.934mg 3%
Calcium 50mg 58mg 1%
Net carbs 8.35g 50.82g N/A
Sugar 1.45g N/A
Sodium 4mg 4mg 0%
Tryptophan 0.032mg 0.335mg 0%
Threonine 0.104mg 0.502mg 0%
Isoleucine 0.15mg 0.668mg 0%
Leucine 0.2mg 1.374mg 0%
Lysine 0.184mg 0.76mg 0%
Methionine 0.04mg 0.335mg 0%
Phenylalanine 0.154mg 0.908mg 0%
Valine 0.162mg 0.964mg 0%
Histidine 0.09mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1241.2%
Contains more ProteinProtein +517.9%
Contains more FatsFats +1657.5%
Contains more CarbsCarbs +693.1%
Contains more OtherOther +383.3%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +6500%
Contains more Poly. FatPolyunsaturated fat +1536.7%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.