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

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

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

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 in liver is higher than in yardlong bean (Asparagus bean) raw.
  • Liver covers your daily vitamin B12 needs 778% more than yardlong bean (Asparagus bean) raw.
  • 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 liver is 0.

Specific food types used in this comparison are Yardlong bean, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Yardlong bean (Asparagus bean) raw vs Liver 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%
Liver
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +60%
Contains less SodiumSodium -91.8%
Contains more IronIron +3712.8%
Contains more CopperCopper +1220.8%
Contains more ZincZinc +1716.2%
Contains more PhosphorusPhosphorus +308.5%
Contains more ManganeseManganese +46.3%
Contains more SeleniumSelenium +4400%

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +25.5%
Contains more Vitamin AVitamin A +12469.8%
Contains more Vitamin B1Vitamin B1 +141.1%
Contains more Vitamin B2Vitamin B2 +1896.4%
Contains more Vitamin B3Vitamin B3 +1957.3%
Contains more Vitamin B5Vitamin B5 +8580%
Contains more Vitamin B6Vitamin B6 +2275%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +162.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 43µg 5405µg 596%
Iron 0.47mg 17.92mg 218%
Vitamin B2 0.11mg 2.196mg 160%
Selenium 1.5µg 67.5µg 120%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.055mg 4.774mg 94%
Copper 0.048mg 0.634mg 65%
Zinc 0.37mg 6.72mg 58%
Vitamin B3 0.41mg 8.435mg 50%
Protein 2.8g 26.02g 46%
Vitamin B6 0.024mg 0.57mg 42%
Phosphorus 59mg 241mg 26%
Folate 62µg 163µg 25%
Vitamin B1 0.107mg 0.258mg 13%
Magnesium 44mg 14mg 7%
Saturated fat 0.105g 1.41g 6%
Polyunsaturated fat 0.169g 1.05g 6%
Calories 47kcal 165kcal 6%
Fats 0.4g 4.4g 6%
Vitamin C 18.8mg 23.6mg 5%
Manganese 0.205mg 0.3mg 4%
Calcium 50mg 10mg 4%
Potassium 240mg 150mg 3%
Sodium 4mg 49mg 2%
Carbs 8.35g 3.76g 2%
Monounsaturated fat 0.036g 0.63g 1%
Net carbs 8.35g 3.76g N/A
Tryptophan 0.032mg 0.366mg 0%
Threonine 0.104mg 1.107mg 0%
Isoleucine 0.15mg 1.32mg 0%
Leucine 0.2mg 2.319mg 0%
Lysine 0.184mg 2.007mg 0%
Methionine 0.04mg 0.645mg 0%
Phenylalanine 0.154mg 1.274mg 0%
Valine 0.162mg 1.607mg 0%
Histidine 0.09mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g 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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +122.1%
Contains more WaterWater +36.6%
Contains more ProteinProtein +829.3%
Contains more FatsFats +1000%
Contains more OtherOther +150%

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +1650%
Contains more Poly. FatPolyunsaturated fat +521.3%

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.