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

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

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How are yardlong bean (Asparagus bean) raw and oranges different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, magnesium, folate, manganese, phosphorus, and vitamin B2; however, oranges are richer in vitamin C.
  • Daily need coverage for vitamin C for oranges is 38% higher.
  • Yardlong bean (Asparagus bean) raw contains 8 times more manganese than oranges. While yardlong bean (Asparagus bean) raw contains 0.205mg of manganese, oranges contain only 0.025mg.
  • Oranges have a lower glycemic index (45) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +370%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +720%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -100%
~equal in Copper ~0.045mg

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%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +290.9%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more FolateFolate +106.7%
Contains more Vitamin CVitamin C +183%
Contains more Vitamin B5Vitamin B5 +354.5%
Contains more Vitamin B6Vitamin B6 +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Orange DV% diff.
Vitamin C 18.8mg 53.2mg 38%
Fiber 2.4g 10%
Manganese 0.205mg 0.025mg 8%
Folate 62µg 30µg 8%
Magnesium 44mg 10mg 8%
Phosphorus 59mg 14mg 6%
Iron 0.47mg 0.1mg 5%
Vitamin B2 0.11mg 0.04mg 5%
Vitamin A 43µg 11µg 4%
Vitamin B5 0.055mg 0.25mg 4%
Protein 2.8g 0.94g 4%
Vitamin B6 0.024mg 0.06mg 3%
Zinc 0.37mg 0.07mg 3%
Potassium 240mg 181mg 2%
Choline 8.4mg 2%
Vitamin B1 0.107mg 0.087mg 2%
Selenium 1.5µg 0.5µg 2%
Calcium 50mg 40mg 1%
Carbs 8.35g 11.75g 1%
Vitamin B3 0.41mg 0.282mg 1%
Vitamin E 0.18mg 1%
Polyunsaturated fat 0.169g 0.025g 1%
Calories 47kcal 47kcal 0%
Fats 0.4g 0.12g 0%
Net carbs 8.35g 9.35g N/A
Sugar 9.35g N/A
Copper 0.048mg 0.045mg 0%
Sodium 4mg 0mg 0%
Saturated fat 0.105g 0.015g 0%
Monounsaturated fat 0.036g 0.023g 0%
Tryptophan 0.032mg 0.009mg 0%
Threonine 0.104mg 0.015mg 0%
Isoleucine 0.15mg 0.025mg 0%
Leucine 0.2mg 0.023mg 0%
Lysine 0.184mg 0.047mg 0%
Methionine 0.04mg 0.02mg 0%
Phenylalanine 0.154mg 0.031mg 0%
Valine 0.162mg 0.04mg 0%
Histidine 0.09mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +197.9%
Contains more FatsFats +233.3%
Contains more OtherOther +36.4%
Contains more CarbsCarbs +40.7%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +56.5%
Contains more Poly. FatPolyunsaturated fat +576%
Contains less Sat. FatSaturated fat -85.7%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.