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

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

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Differences between yardlong bean (Asparagus bean) raw and potatoes

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, vitamin B2, and magnesium, while potatoes have more vitamin B6, copper, and potassium.
  • Potatoes' daily need coverage for vitamin B6 is 21% higher.
  • Potatoes contain 433 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while potatoes contain 2IU.

The food types used in this comparison are Yardlong bean, raw and Potatoes, flesh, and skin, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Potato 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%
Potato
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +316.7%
Contains more ZincZinc +23.3%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +275%
Contains more PotassiumPotassium +77.1%
Contains more IronIron +72.3%
Contains more CopperCopper +129.2%
~equal in Phosphorus ~57mg
~equal in Manganese ~0.2mg

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%
Potato
Potato
6
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more FolateFolate +313.3%
Contains more Vitamin B3Vitamin B3 +158.8%
Contains more Vitamin B5Vitamin B5 +436.4%
Contains more Vitamin B6Vitamin B6 +1141.7%
~equal in Vitamin C ~19.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Potato DV% diff.
Vitamin B6 0.024mg 0.298mg 21%
Folate 62µg 15µg 12%
Fiber 2.1g 8%
Copper 0.048mg 0.11mg 7%
Starch 15.29g 6%
Vitamin B2 0.11mg 0.032mg 6%
Vitamin A 43µg 0µg 5%
Magnesium 44mg 23mg 5%
Potassium 240mg 425mg 5%
Vitamin B5 0.055mg 0.295mg 5%
Iron 0.47mg 0.81mg 4%
Calcium 50mg 12mg 4%
Vitamin B3 0.41mg 1.061mg 4%
Carbs 8.35g 17.49g 3%
Calories 47kcal 77kcal 2%
Selenium 1.5µg 0.4µg 2%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Protein 2.8g 2.05g 2%
Vitamin B1 0.107mg 0.081mg 2%
Polyunsaturated fat 0.169g 0.042g 1%
Zinc 0.37mg 0.3mg 1%
Vitamin C 18.8mg 19.7mg 1%
Fats 0.4g 0.09g 0%
Net carbs 8.35g 15.39g N/A
Sugar 0.82g N/A
Phosphorus 59mg 57mg 0%
Sodium 4mg 6mg 0%
Vitamin E 0.01mg 0%
Manganese 0.205mg 0.2mg 0%
Saturated fat 0.105g 0.025g 0%
Monounsaturated fat 0.036g 0.002g 0%
Tryptophan 0.032mg 0.021mg 0%
Threonine 0.104mg 0.067mg 0%
Isoleucine 0.15mg 0.066mg 0%
Leucine 0.2mg 0.098mg 0%
Lysine 0.184mg 0.107mg 0%
Methionine 0.04mg 0.032mg 0%
Phenylalanine 0.154mg 0.081mg 0%
Valine 0.162mg 0.103mg 0%
Histidine 0.09mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +36.6%
Contains more FatsFats +344.4%
Contains more CarbsCarbs +109.5%
Contains more OtherOther +86.7%
~equal in Water ~79.25g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +1700%
Contains more Poly. FatPolyunsaturated fat +302.4%
Contains less Sat. FatSaturated fat -76.2%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.