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

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

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A recap on differences between yardlong bean (Asparagus bean) raw and pomegranate

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, vitamin C, magnesium, and folate, yet pomegranate is higher in copper and vitamin B5.
  • Yardlong bean (Asparagus bean) raw covers your daily vitamin A needs 17% more than pomegranate.
  • Yardlong bean (Asparagus bean) raw contains 5 times more calcium than pomegranate. While yardlong bean (Asparagus bean) raw contains 50mg of calcium, pomegranate contains only 10mg.

Food varieties used in this article are Yardlong bean, raw and Pomegranates, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Pomegranate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +400%
Contains more IronIron +56.7%
Contains more PhosphorusPhosphorus +63.9%
Contains more ManganeseManganese +72.3%
Contains more SeleniumSelenium +200%
Contains more CopperCopper +229.2%
Contains less SodiumSodium -25%
~equal in Potassium ~236mg
~equal in Zinc ~0.35mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +84.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +59.7%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more FolateFolate +63.2%
Contains more Vitamin B5Vitamin B5 +585.5%
Contains more Vitamin B6Vitamin B6 +212.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Pomegranate DV% diff.
Fiber 4g 16%
Vitamin K 16.4µg 14%
Copper 0.048mg 0.158mg 12%
Vitamin C 18.8mg 10.2mg 10%
Magnesium 44mg 12mg 8%
Vitamin B5 0.055mg 0.377mg 6%
Folate 62µg 38µg 6%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.11mg 0.053mg 4%
Vitamin E 0.6mg 4%
Manganese 0.205mg 0.119mg 4%
Vitamin B6 0.024mg 0.075mg 4%
Calcium 50mg 10mg 4%
Phosphorus 59mg 36mg 3%
Carbs 8.35g 18.7g 3%
Vitamin B1 0.107mg 0.067mg 3%
Protein 2.8g 1.67g 2%
Selenium 1.5µg 0.5µg 2%
Calories 47kcal 83kcal 2%
Iron 0.47mg 0.3mg 2%
Polyunsaturated fat 0.169g 0.079g 1%
Vitamin B3 0.41mg 0.293mg 1%
Fats 0.4g 1.17g 1%
Choline 7.6mg 1%
Net carbs 8.35g 14.7g N/A
Potassium 240mg 236mg 0%
Sugar 13.67g N/A
Zinc 0.37mg 0.35mg 0%
Sodium 4mg 3mg 0%
Saturated fat 0.105g 0.12g 0%
Monounsaturated fat 0.036g 0.093g 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%

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +67.7%
Contains more WaterWater +12.7%
Contains more OtherOther +13.2%
Contains more FatsFats +192.5%
Contains more CarbsCarbs +124%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -12.5%
Contains more Poly. FatPolyunsaturated fat +113.9%
Contains more Mono. FatMonounsaturated fat +158.3%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.