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

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

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Significant differences between yardlong bean (Asparagus bean) raw and prunes

  • Yardlong bean (Asparagus bean) raw has more vitamin C and folate; however, prunes are richer in copper, potassium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, and iron.
  • Prunes cover your daily copper needs 26% more than yardlong bean (Asparagus bean) raw.
  • Prunes have 31 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while prunes have 0.6mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of prunes is 29.

Specific food types used in this comparison are Yardlong bean, raw and Plums, dried (prunes), uncooked.

Infographic

Yardlong bean (Asparagus bean) raw vs Prunes 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%
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +16.3%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +205%
Contains more IronIron +97.9%
Contains more CopperCopper +485.4%
Contains more ZincZinc +18.9%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +45.9%
~equal in Magnesium ~41mg

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%
Prunes
Prunes
7
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more FolateFolate +1450%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +359%
Contains more Vitamin B5Vitamin B5 +667.3%
Contains more Vitamin B6Vitamin B6 +754.2%
~equal in Vitamin A ~39µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Prunes DV% diff.
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Copper 0.048mg 0.281mg 26%
Vitamin C 18.8mg 0.6mg 20%
Carbs 8.35g 63.88g 19%
Fructose 12.45g 16%
Folate 62µg 4µg 15%
Vitamin B6 0.024mg 0.205mg 14%
Potassium 240mg 732mg 14%
Calories 47kcal 240kcal 10%
Vitamin B3 0.41mg 1.882mg 9%
Vitamin B5 0.055mg 0.422mg 7%
Iron 0.47mg 0.93mg 6%
Vitamin B2 0.11mg 0.186mg 6%
Vitamin B1 0.107mg 0.051mg 5%
Manganese 0.205mg 0.299mg 4%
Vitamin E 0.43mg 3%
Choline 10.1mg 2%
Selenium 1.5µg 0.3µg 2%
Starch 5.11g 2%
Phosphorus 59mg 69mg 1%
Polyunsaturated fat 0.169g 0.062g 1%
Protein 2.8g 2.18g 1%
Zinc 0.37mg 0.44mg 1%
Calcium 50mg 43mg 1%
Magnesium 44mg 41mg 1%
Fats 0.4g 0.38g 0%
Net carbs 8.35g 56.78g N/A
Sugar 38.13g N/A
Sodium 4mg 2mg 0%
Vitamin A 43µg 39µg 0%
Saturated fat 0.105g 0.088g 0%
Monounsaturated fat 0.036g 0.053g 0%
Tryptophan 0.032mg 0.025mg 0%
Threonine 0.104mg 0.049mg 0%
Isoleucine 0.15mg 0.041mg 0%
Leucine 0.2mg 0.066mg 0%
Lysine 0.184mg 0.05mg 0%
Methionine 0.04mg 0.016mg 0%
Phenylalanine 0.154mg 0.052mg 0%
Valine 0.162mg 0.056mg 0%
Histidine 0.09mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +28.4%
Contains more WaterWater +184.1%
Contains more CarbsCarbs +665%
Contains more OtherOther +340%
~equal in Fats ~0.38g

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
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Poly. FatPolyunsaturated fat +172.6%
Contains less Sat. FatSaturated fat -16.2%
Contains more Mono. FatMonounsaturated fat +47.2%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.