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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, yet ostrich is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, iron, phosphorus, and vitamin B5.
  • Ostrich covers your daily vitamin B12 needs 260% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of ostrich is lower.

Food varieties used in this article are Yardlong bean, raw and Ostrich, tip trimmed, cooked.

Infographic

Yardlong bean (Asparagus bean) raw vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +978.9%
Contains more PotassiumPotassium +50.8%
Contains more IronIron +493.6%
Contains more CopperCopper +216.7%
Contains more ZincZinc +1210.8%
Contains more PhosphorusPhosphorus +325.4%
Contains more SeleniumSelenium +2400%

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% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +313.3%
Contains more Vitamin B1Vitamin B1 +116.8%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin B3Vitamin B3 +1642.2%
Contains more Vitamin B5Vitamin B5 +2296.4%
Contains more Vitamin B6Vitamin B6 +2170.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 1.5µg 37.5µg 65%
Protein 2.8g 28.49g 51%
Vitamin B3 0.41mg 7.143mg 42%
Zinc 0.37mg 4.85mg 41%
Vitamin B6 0.024mg 0.545mg 40%
Iron 0.47mg 2.79mg 29%
Cholesterol 0mg 85mg 28%
Phosphorus 59mg 251mg 27%
Vitamin B5 0.055mg 1.318mg 25%
Vitamin C 18.8mg 0mg 21%
Vitamin B2 0.11mg 0.292mg 14%
Folate 62µg 15µg 12%
Copper 0.048mg 0.152mg 12%
Vitamin B1 0.107mg 0.232mg 10%
Manganese 0.205mg 0.019mg 8%
Calories 47kcal 145kcal 5%
Vitamin A 43µg 0µg 5%
Magnesium 44mg 25mg 5%
Potassium 240mg 362mg 4%
Calcium 50mg 6mg 4%
Saturated fat 0.105g 1g 4%
Sodium 4mg 80mg 3%
Carbs 8.35g 0g 3%
Fats 0.4g 2.57g 3%
Vitamin E 0.23mg 2%
Polyunsaturated fat 0.169g 0.44g 2%
Monounsaturated fat 0.036g 0.97g 2%
Net carbs 8.35g 0g N/A
Tryptophan 0.032mg 0.254mg 0%
Threonine 0.104mg 1.25mg 0%
Isoleucine 0.15mg 1.354mg 0%
Leucine 0.2mg 2.315mg 0%
Lysine 0.184mg 2.516mg 0%
Methionine 0.04mg 0.796mg 0%
Phenylalanine 0.154mg 1.176mg 0%
Valine 0.162mg 1.407mg 0%
Histidine 0.09mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.2%
Contains more OtherOther +39.5%
Contains more ProteinProtein +917.5%
Contains more FatsFats +542.5%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +2594.4%
Contains more Poly. FatPolyunsaturated fat +160.4%

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.