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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and potassium; however, oatmeal has more iron, vitamin B6, vitamin B3, manganese, vitamin B1, vitamin B2, and selenium.
  • Oatmeal's daily need coverage for iron is 69% more.

The food varieties used in the comparison are Yardlong bean, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Yardlong bean (Asparagus bean) raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +293.4%
Contains less SodiumSodium -91.8%
Contains more CalciumCalcium +60%
Contains more IronIron +1168.1%
Contains more CopperCopper +37.5%
Contains more ZincZinc +67.6%
Contains more PhosphorusPhosphorus +30.5%
Contains more ManganeseManganese +172.2%
Contains more SeleniumSelenium +233.3%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +40.9%
Contains more Vitamin AVitamin A +202.3%
Contains more Vitamin B1Vitamin B1 +143%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +637.8%
Contains more Vitamin B5Vitamin B5 +476.4%
Contains more Vitamin B6Vitamin B6 +1108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Oatmeal DV% diff.
Iron 0.47mg 5.96mg 69%
Vitamin C 18.8mg 0mg 21%
Vitamin B6 0.024mg 0.29mg 20%
Vitamin B3 0.41mg 3.025mg 16%
Manganese 0.205mg 0.558mg 15%
Vitamin B1 0.107mg 0.26mg 13%
Vitamin A 43µg 130µg 10%
Vitamin B2 0.11mg 0.215mg 8%
Fiber 1.7g 7%
Selenium 1.5µg 5µg 6%
Potassium 240mg 61mg 5%
Vitamin B5 0.055mg 0.317mg 5%
Folate 62µg 44µg 5%
Magnesium 44mg 26mg 4%
Starch 10.37g 4%
Phosphorus 59mg 77mg 3%
Calcium 50mg 80mg 3%
Sodium 4mg 49mg 2%
Zinc 0.37mg 0.62mg 2%
Polyunsaturated fat 0.169g 0.426g 2%
Copper 0.048mg 0.066mg 2%
Monounsaturated fat 0.036g 0.391g 1%
Choline 4.7mg 1%
Saturated fat 0.105g 0.226g 1%
Calories 47kcal 68kcal 1%
Protein 2.8g 2.37g 1%
Carbs 8.35g 11.67g 1%
Fats 0.4g 1.36g 1%
Net carbs 8.35g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.032mg 0.04mg 0%
Threonine 0.104mg 0.083mg 0%
Isoleucine 0.15mg 0.105mg 0%
Leucine 0.2mg 0.2mg 0%
Lysine 0.184mg 0.135mg 0%
Methionine 0.04mg 0.04mg 0%
Phenylalanine 0.154mg 0.13mg 0%
Valine 0.162mg 0.151mg 0%
Histidine 0.09mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +18.1%
Contains more FatsFats +240%
Contains more CarbsCarbs +39.8%
~equal in Water ~84.03g
~equal in Other ~0.57g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -53.5%
Contains more Mono. FatMonounsaturated fat +986.1%
Contains more Poly. FatPolyunsaturated fat +152.1%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.