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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, papadum is richer in copper, iron, manganese, magnesium, phosphorus, folate, zinc, and potassium.
  • Daily need coverage for copper for papadum is 106% higher.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • Papadum has a lower glycemic index (46) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Papad are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Papadum 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +515.9%
Contains more CalciumCalcium +186%
Contains more PotassiumPotassium +316.7%
Contains more IronIron +1559.6%
Contains more CopperCopper +1979.2%
Contains more ZincZinc +818.9%
Contains more PhosphorusPhosphorus +552.5%
Contains more ManganeseManganese +662%
Contains more SeleniumSelenium +453.3%

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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +230.8%
Contains more Vitamin B1Vitamin B1 +158.9%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B3Vitamin B3 +259%
Contains more Vitamin B5Vitamin B5 +1567.3%
Contains more Vitamin B6Vitamin B6 +1087.5%
Contains more FolateFolate +253.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Papadum DV% diff.
Copper 0.048mg 0.998mg 106%
Iron 0.47mg 7.8mg 92%
Sodium 4mg 1745mg 76%
Fiber 18.6g 74%
Manganese 0.205mg 1.562mg 59%
Magnesium 44mg 271mg 54%
Phosphorus 59mg 385mg 47%
Protein 2.8g 25.56g 46%
Folate 62µg 219µg 39%
Zinc 0.37mg 3.4mg 28%
Potassium 240mg 1000mg 22%
Vitamin C 18.8mg 0mg 21%
Vitamin B6 0.024mg 0.285mg 20%
Carbs 8.35g 59.87g 17%
Vitamin B5 0.055mg 0.917mg 17%
Calories 47kcal 371kcal 16%
Vitamin B1 0.107mg 0.277mg 14%
Selenium 1.5µg 8.3µg 12%
Vitamin B2 0.11mg 0.258mg 11%
Calcium 50mg 143mg 9%
Vitamin B3 0.41mg 1.472mg 7%
Polyunsaturated fat 0.169g 1.148g 7%
Saturated fat 0.105g 1.084g 4%
Fats 0.4g 3.25g 4%
Vitamin A 43µg 13µg 3%
Cholesterol 0mg 4mg 1%
Monounsaturated fat 0.036g 0.532g 1%
Net carbs 8.35g 41.27g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.032mg 0.266mg 0%
Threonine 0.104mg 0.886mg 0%
Isoleucine 0.15mg 1.303mg 0%
Leucine 0.2mg 2.115mg 0%
Lysine 0.184mg 1.695mg 0%
Methionine 0.04mg 0.372mg 0%
Phenylalanine 0.154mg 1.491mg 0%
Valine 0.162mg 1.434mg 0%
Histidine 0.09mg 0.715mg 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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more WaterWater +2417.2%
Contains more ProteinProtein +812.9%
Contains more FatsFats +712.5%
Contains more CarbsCarbs +617%
Contains more OtherOther +1205%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +1377.8%
Contains more Poly. FatPolyunsaturated fat +579.3%

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.