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

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

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Summary of differences between yardlong bean (Asparagus bean) raw and potato salad

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, vitamin C, and magnesium; however, potato salad is higher in vitamin B5, vitamin B6, and copper.
  • Potato salad covers your daily need for sodium, 23% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 9 times more folate than potato salad. While yardlong bean (Asparagus bean) raw has 62µg of folate, potato salad has only 7µg.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Potato salad, home-prepared.

Infographic

Yardlong bean (Asparagus bean) raw vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +163.2%
Contains more ZincZinc +19.4%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +103%
Contains more IronIron +38.3%
Contains more CopperCopper +145.8%
Contains more SeleniumSelenium +173.3%
~equal in Potassium ~254mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +88%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more FolateFolate +785.7%
Contains more Vitamin B3Vitamin B3 +117.1%
Contains more Vitamin B5Vitamin B5 +870.9%
Contains more Vitamin B6Vitamin B6 +487.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~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 Potato salad DV% diff.
Polyunsaturated fat 0.169g 3.737g 24%
Sodium 4mg 529mg 23%
Cholesterol 0mg 68mg 23%
Folate 62µg 7µg 14%
Fats 0.4g 8.2g 12%
Vitamin C 18.8mg 10mg 10%
Vitamin B5 0.055mg 0.534mg 10%
Vitamin B6 0.024mg 0.141mg 9%
Copper 0.048mg 0.118mg 8%
Magnesium 44mg 15mg 7%
Monounsaturated fat 0.036g 2.48g 6%
Saturated fat 0.105g 1.429g 6%
Calories 47kcal 143kcal 5%
Manganese 0.205mg 0.101mg 5%
Selenium 1.5µg 4.1µg 5%
Fiber 1.3g 5%
Vitamin B2 0.11mg 0.06mg 4%
Calcium 50mg 19mg 3%
Vitamin B1 0.107mg 0.077mg 3%
Vitamin B3 0.41mg 0.89mg 3%
Iron 0.47mg 0.65mg 2%
Phosphorus 59mg 52mg 1%
Vitamin A 43µg 32µg 1%
Carbs 8.35g 11.17g 1%
Zinc 0.37mg 0.31mg 1%
Protein 2.8g 2.68g 0%
Net carbs 8.35g 9.87g N/A
Potassium 240mg 254mg 0%
Tryptophan 0.032mg 0.042mg 0%
Threonine 0.104mg 0.116mg 0%
Isoleucine 0.15mg 0.141mg 0%
Leucine 0.2mg 0.202mg 0%
Lysine 0.184mg 0.171mg 0%
Methionine 0.04mg 0.066mg 0%
Phenylalanine 0.154mg 0.135mg 0%
Valine 0.162mg 0.172mg 0%
Histidine 0.09mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +15.6%
Contains more FatsFats +1950%
Contains more CarbsCarbs +33.8%
Contains more OtherOther +225%
~equal in Protein ~2.68g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +6788.9%
Contains more Poly. FatPolyunsaturated fat +2111.2%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.