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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate; however, pita has more copper, vitamin B1, manganese, iron, vitamin B3, and vitamin B5.
  • Pita's daily need coverage for sodium is 23% more.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than pita.

The food varieties used in the comparison are Yardlong bean, raw and Bread, pita, white, unenriched.

Infographic

Yardlong bean (Asparagus bean) raw vs Pita 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%
Pita
Pita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +72%
Contains more IronIron +197.9%
Contains more CopperCopper +250%
Contains more ZincZinc +127%
Contains more PhosphorusPhosphorus +64.4%
Contains more ManganeseManganese +134.6%

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%
Pita
Pita
4
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more FolateFolate +158.3%
Contains more Vitamin B1Vitamin B1 +149.5%
Contains more Vitamin B3Vitamin B3 +422.4%
Contains more Vitamin B5Vitamin B5 +621.8%
Contains more Vitamin B6Vitamin B6 +41.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Pita DV% diff.
Sodium 4mg 536mg 23%
Vitamin C 18.8mg 0mg 21%
Carbs 8.35g 55.7g 16%
Vitamin B1 0.107mg 0.267mg 13%
Protein 2.8g 9.1g 13%
Copper 0.048mg 0.168mg 13%
Iron 0.47mg 1.4mg 12%
Manganese 0.205mg 0.481mg 12%
Vitamin B3 0.41mg 2.142mg 11%
Calories 47kcal 275kcal 11%
Folate 62µg 24µg 10%
Fiber 2.2g 9%
Vitamin B5 0.055mg 0.397mg 7%
Vitamin A 43µg 0µg 5%
Phosphorus 59mg 97mg 5%
Zinc 0.37mg 0.84mg 4%
Calcium 50mg 86mg 4%
Magnesium 44mg 26mg 4%
Potassium 240mg 120mg 4%
Selenium 1.5µg 3%
Polyunsaturated fat 0.169g 0.535g 2%
Vitamin B2 0.11mg 0.097mg 1%
Fats 0.4g 1.2g 1%
Vitamin B6 0.024mg 0.034mg 1%
Net carbs 8.35g 53.5g N/A
Saturated fat 0.105g 0.166g 0%
Monounsaturated fat 0.036g 0.105g 0%
Tryptophan 0.032mg 0.105mg 0%
Threonine 0.104mg 0.257mg 0%
Isoleucine 0.15mg 0.349mg 0%
Leucine 0.2mg 0.634mg 0%
Lysine 0.184mg 0.219mg 0%
Methionine 0.04mg 0.16mg 0%
Phenylalanine 0.154mg 0.446mg 0%
Valine 0.162mg 0.394mg 0%
Histidine 0.09mg 0.195mg 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
Pita
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more WaterWater +173.7%
Contains more ProteinProtein +225%
Contains more FatsFats +200%
Contains more CarbsCarbs +567.1%
Contains more OtherOther +216.7%

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
Pita
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains less Sat. FatSaturated fat -36.7%
Contains more Mono. FatMonounsaturated fat +191.7%
Contains more Poly. FatPolyunsaturated fat +216.6%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.