Yardlong bean (Asparagus bean) raw vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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What are the differences between yardlong bean (Asparagus bean) raw and Peruvian groundcherry?
- Yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin B2; however, Peruvian groundcherry is richer in vitamin B3 and iron.
- Peruvian groundcherry's daily need coverage for vitamin B3 is 15% more.
- Peruvian groundcherry contains 6 times less calcium than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 50mg of calcium, while Peruvian groundcherry contains 9mg.
- Peruvian groundcherry has a lower glycemic index (35) than yardlong bean (Asparagus bean) raw (86).
We used Yardlong bean, raw and Groundcherries, (cape-gooseberries or poha), raw types in this article.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +455.6% |
| Contains more PotassiumPotassium | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +47.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +112.8% |
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.
| Contains more Vitamin CVitamin C | +70.9% |
| Contains more Vitamin AVitamin A | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B3Vitamin B3 | +582.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +47.4% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +34.1% |
| Contains more OtherOther | +33.3% |
~equal in
Water
~85.4g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 62µg | 16% | |
| Vitamin B3 | 0.41mg | 2.8mg | 15% |
| Magnesium | 44mg | 10% | |
| Manganese | 0.205mg | 9% | |
| Vitamin C | 18.8mg | 11mg | 9% |
| Potassium | 240mg | 7% | |
| Iron | 0.47mg | 1mg | 7% |
| Vitamin B2 | 0.11mg | 0.04mg | 5% |
| Copper | 0.048mg | 5% | |
| Calcium | 50mg | 9mg | 4% |
| Selenium | 1.5µg | 3% | |
| Zinc | 0.37mg | 3% | |
| Phosphorus | 59mg | 40mg | 3% |
| Protein | 2.8g | 1.9g | 2% |
| Vitamin B6 | 0.024mg | 2% | |
| Vitamin A | 43µg | 36µg | 1% |
| Polyunsaturated fat | 0.169g | 1% | |
| Carbs | 8.35g | 11.2g | 1% |
| Vitamin B5 | 0.055mg | 1% | |
| Calories | 47kcal | 53kcal | 0% |
| Fats | 0.4g | 0.7g | 0% |
| Net carbs | 8.35g | 11.2g | N/A |
| Sodium | 4mg | 0% | |
| Vitamin B1 | 0.107mg | 0.11mg | 0% |
| Saturated fat | 0.105g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Tryptophan | 0.032mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.15mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.184mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.154mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.09mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
11%
Minerals Daily Need Coverage Score
17%
6%
Comparison summary
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Peruvian groundcherry is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)