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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, pancake has more selenium, calcium, iron, phosphorus, and vitamin B2.
  • Pancake's daily need coverage for selenium is 24% more.
  • Yardlong bean (Asparagus bean) raw has 63 times more vitamin C than pancake. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while pancake has 0.3mg.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than pancake.

The food varieties used in the comparison are Yardlong bean, raw and Pancakes, plain, prepared from recipe.

Infographic

Yardlong bean (Asparagus bean) raw vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +81.8%
Contains less SodiumSodium -99.1%
Contains more CalciumCalcium +338%
Contains more IronIron +283%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +169.5%
Contains more SeleniumSelenium +893.3%
~equal in Copper ~0.049mg
~equal in Manganese ~0.2mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +6166.7%
Contains more FolateFolate +63.2%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin B1Vitamin B1 +87.9%
Contains more Vitamin B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +282.2%
Contains more Vitamin B5Vitamin B5 +636.4%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~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 Pancake DV% diff.
Polyunsaturated fat 0.169g 4.447g 29%
Selenium 1.5µg 14.9µg 24%
Vitamin C 18.8mg 0.3mg 21%
Cholesterol 0mg 59mg 20%
Sodium 4mg 439mg 19%
Calcium 50mg 219mg 17%
Iron 0.47mg 1.8mg 17%
Phosphorus 59mg 159mg 14%
Fats 0.4g 9.7g 14%
Vitamin B2 0.11mg 0.281mg 13%
Saturated fat 0.105g 2.122g 9%
Vitamin B12 0µg 0.22µg 9%
Calories 47kcal 227kcal 9%
Vitamin B1 0.107mg 0.201mg 8%
Carbs 8.35g 28.3g 7%
Magnesium 44mg 16mg 7%
Protein 2.8g 6.4g 7%
Vitamin B3 0.41mg 1.567mg 7%
Vitamin B5 0.055mg 0.405mg 7%
Monounsaturated fat 0.036g 2.474g 6%
Folate 62µg 38µg 6%
Potassium 240mg 132mg 3%
Zinc 0.37mg 0.56mg 2%
Vitamin B6 0.024mg 0.046mg 2%
Vitamin A 43µg 54µg 1%
Net carbs 8.35g 28.3g N/A
Copper 0.048mg 0.049mg 0%
Manganese 0.205mg 0.2mg 0%
Tryptophan 0.032mg 0.08mg 0%
Threonine 0.104mg 0.237mg 0%
Isoleucine 0.15mg 0.297mg 0%
Leucine 0.2mg 0.513mg 0%
Lysine 0.184mg 0.321mg 0%
Methionine 0.04mg 0.147mg 0%
Phenylalanine 0.154mg 0.319mg 0%
Valine 0.162mg 0.335mg 0%
Histidine 0.09mg 0.152mg 0%
Omega-3 - DHA 0.005g N/A

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more WaterWater +66.1%
Contains more ProteinProtein +128.6%
Contains more FatsFats +2325%
Contains more CarbsCarbs +238.9%
Contains more OtherOther +350%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +6772.2%
Contains more Poly. FatPolyunsaturated fat +2531.4%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.