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  6. Yardlong bean (Asparagus bean) raw vs. Orange juice

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

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A recap on differences between yardlong bean (Asparagus bean) raw and orange juice

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, manganese, folate, magnesium, vitamin B2, and phosphorus, yet orange juice is higher in vitamin C.
  • Orange juice covers your daily vitamin C needs 35% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 15 times more manganese than orange juice. While yardlong bean (Asparagus bean) raw contains 0.205mg of manganese, orange juice contains only 0.014mg.
  • The glycemic index of orange juice is lower.

Food varieties used in this article are Yardlong bean, raw and Orange juice, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Orange juice infographic
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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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +20%
Contains more IronIron +135%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +247.1%
Contains more ManganeseManganese +1364.3%
Contains more SeleniumSelenium +1400%
Contains less SodiumSodium -75%
~equal in Copper ~0.044mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +330%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more FolateFolate +106.7%
Contains more Vitamin CVitamin C +166%
Contains more Vitamin B5Vitamin B5 +245.5%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Orange juice DV% diff.
Vitamin C 18.8mg 50mg 35%
Folate 62µg 30µg 8%
Manganese 0.205mg 0.014mg 8%
Magnesium 44mg 11mg 8%
Vitamin B2 0.11mg 0.03mg 6%
Phosphorus 59mg 17mg 6%
Vitamin A 43µg 10µg 4%
Calcium 50mg 11mg 4%
Protein 2.8g 0.7g 4%
Zinc 0.37mg 0.05mg 3%
Vitamin B5 0.055mg 0.19mg 3%
Selenium 1.5µg 0.1µg 3%
Iron 0.47mg 0.2mg 3%
Vitamin B6 0.024mg 0.04mg 1%
Fiber 0.2g 1%
Potassium 240mg 200mg 1%
Carbs 8.35g 10.4g 1%
Choline 6.2mg 1%
Polyunsaturated fat 0.169g 0.04g 1%
Vitamin B1 0.107mg 0.09mg 1%
Calories 47kcal 45kcal 0%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 10.2g N/A
Sugar 8.4g N/A
Copper 0.048mg 0.044mg 0%
Sodium 4mg 1mg 0%
Vitamin E 0.04mg 0%
Vitamin B3 0.41mg 0.4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.105g 0.024g 0%
Monounsaturated fat 0.036g 0.036g 0%
Tryptophan 0.032mg 0.002mg 0%
Threonine 0.104mg 0.008mg 0%
Isoleucine 0.15mg 0.008mg 0%
Leucine 0.2mg 0.013mg 0%
Lysine 0.184mg 0.009mg 0%
Methionine 0.04mg 0.003mg 0%
Phenylalanine 0.154mg 0.009mg 0%
Valine 0.162mg 0.011mg 0%
Histidine 0.09mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +300%
Contains more FatsFats +100%
Contains more OtherOther +50%
Contains more CarbsCarbs +24.6%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +322.5%
Contains less Sat. FatSaturated fat -77.1%
~equal in Monounsaturated fat ~0.036g

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.