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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, folate, magnesium, vitamin A, vitamin B1, vitamin B2, and manganese; however, olive has more iron and copper.
  • Olive's daily need coverage for iron is 35% more.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.

The food varieties used in the comparison are Yardlong bean, raw and Olives, ripe, canned (small-extra large).

Infographic

Yardlong bean (Asparagus bean) raw vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +2900%
Contains more ZincZinc +68.2%
Contains more PhosphorusPhosphorus +1866.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +925%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +76%
Contains more IronIron +602.1%
Contains more CopperCopper +422.9%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +1988.9%
Contains more Vitamin AVitamin A +115%
Contains more Vitamin B1Vitamin B1 +3466.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1008.1%
Contains more Vitamin B5Vitamin B5 +266.7%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Olive DV% diff.
Iron 0.47mg 3.3mg 35%
Sodium 4mg 735mg 32%
Copper 0.048mg 0.251mg 23%
Vitamin C 18.8mg 0.9mg 20%
Monounsaturated fat 0.036g 7.888g 20%
Fats 0.4g 10.68g 16%
Folate 62µg 0µg 16%
Fiber 3.2g 13%
Vitamin E 1.65mg 11%
Magnesium 44mg 4mg 10%
Vitamin B1 0.107mg 0.003mg 9%
Manganese 0.205mg 0.02mg 8%
Phosphorus 59mg 3mg 8%
Vitamin B2 0.11mg 0mg 8%
Potassium 240mg 8mg 7%
Saturated fat 0.105g 1.415g 6%
Polyunsaturated fat 0.169g 0.911g 5%
Protein 2.8g 0.84g 4%
Calcium 50mg 88mg 4%
Calories 47kcal 115kcal 3%
Vitamin A 43µg 20µg 3%
Vitamin B3 0.41mg 0.037mg 2%
Choline 10.3mg 2%
Selenium 1.5µg 0.9µg 1%
Vitamin B5 0.055mg 0.015mg 1%
Vitamin B6 0.024mg 0.009mg 1%
Vitamin K 1.4µg 1%
Zinc 0.37mg 0.22mg 1%
Carbs 8.35g 6.26g 1%
Net carbs 8.35g 3.06g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0.026mg 0%
Isoleucine 0.15mg 0.031mg 0%
Leucine 0.2mg 0.05mg 0%
Lysine 0.184mg 0.032mg 0%
Methionine 0.04mg 0.012mg 0%
Phenylalanine 0.154mg 0.029mg 0%
Valine 0.162mg 0.038mg 0%
Histidine 0.09mg 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +233.3%
Contains more CarbsCarbs +33.4%
Contains more FatsFats +2570%
Contains more OtherOther +271.7%
~equal in Water ~79.99g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +21811.1%
Contains more Poly. FatPolyunsaturated fat +439.1%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.