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  6. Yardlong bean (Asparagus bean) raw vs. Peanut butter

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

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What are the differences between yardlong bean (Asparagus bean) raw and peanut butter?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, peanut butter is richer in vitamin B3, manganese, copper, phosphorus, vitamin B6, magnesium, vitamin B5, and zinc.
  • Peanut butter's daily need coverage for vitamin B3 is 79% more.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Peanut butter, smooth style, without salt types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +281.8%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +270.2%
Contains more CopperCopper +779.2%
Contains more ZincZinc +578.4%
Contains more PhosphorusPhosphorus +467.8%
Contains more ManganeseManganese +712.2%
Contains more SeleniumSelenium +173.3%
~equal in Calcium ~49mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +3098%
Contains more Vitamin B5Vitamin B5 +1967.3%
Contains more Vitamin B6Vitamin B6 +1737.5%
Contains more FolateFolate +40.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Peanut butter DV% diff.
Polyunsaturated fat 0.169g 12.535g 82%
Vitamin B3 0.41mg 13.112mg 79%
Fats 0.4g 51.36g 78%
Monounsaturated fat 0.036g 25.941g 65%
Manganese 0.205mg 1.665mg 63%
Vitamin E 9.1mg 61%
Saturated fat 0.105g 10.325g 46%
Copper 0.048mg 0.422mg 42%
Phosphorus 59mg 335mg 39%
Protein 2.8g 22.21g 39%
Vitamin B6 0.024mg 0.441mg 32%
Magnesium 44mg 168mg 30%
Calories 47kcal 598kcal 28%
Vitamin B5 0.055mg 1.137mg 22%
Vitamin C 18.8mg 0mg 21%
Fiber 5g 20%
Zinc 0.37mg 2.51mg 19%
Iron 0.47mg 1.74mg 16%
Choline 63mg 11%
Potassium 240mg 558mg 9%
Vitamin B2 0.11mg 0.192mg 6%
Folate 62µg 87µg 6%
Vitamin A 43µg 0µg 5%
Selenium 1.5µg 4.1µg 5%
Carbs 8.35g 22.31g 5%
Vitamin B1 0.107mg 0.15mg 4%
Starch 3.56g 1%
Sodium 4mg 17mg 1%
Net carbs 8.35g 17.31g N/A
Calcium 50mg 49mg 0%
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.032mg 0.231mg 0%
Threonine 0.104mg 0.525mg 0%
Isoleucine 0.15mg 0.616mg 0%
Leucine 0.2mg 1.546mg 0%
Lysine 0.184mg 0.681mg 0%
Methionine 0.04mg 0.265mg 0%
Phenylalanine 0.154mg 1.202mg 0%
Valine 0.162mg 0.782mg 0%
Histidine 0.09mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7042.3%
Contains more ProteinProtein +693.2%
Contains more FatsFats +12740%
Contains more CarbsCarbs +167.2%
Contains more OtherOther +381.7%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +71958.3%
Contains more Poly. FatPolyunsaturated fat +7317.2%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.