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

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

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How are yardlong bean (Asparagus bean) raw and pudding different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, vitamin B1, and magnesium; however, pudding is richer in vitamin B12, vitamin D, copper, and calcium.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 21% more than pudding.
  • Yardlong bean (Asparagus bean) raw has 16 times more folate than pudding. Yardlong bean (Asparagus bean) raw has 62µg of folate, while pudding has 4µg.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • 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 pudding is 47.

Yardlong bean, raw and Puddings, chocolate, dry mix, regular, prepared with whole milk types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Pudding 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +60%
Contains more IronIron +38.2%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +111.3%
Contains more CalciumCalcium +112%
Contains more CopperCopper +131.3%
Contains more ZincZinc +29.7%
Contains more PhosphorusPhosphorus +47.5%
Contains more SeleniumSelenium +146.7%

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 0% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +181.6%
Contains more Vitamin B3Vitamin B3 +208.3%
Contains more FolateFolate +1450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42.7%
Contains more Vitamin B5Vitamin B5 +492.7%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~39µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Pudding DV% diff.
Vitamin C 18.8mg 0mg 21%
Folate 62µg 4µg 15%
Vitamin B12 0µg 0.31µg 13%
Saturated fat 0.105g 1.81g 8%
Copper 0.048mg 0.111mg 7%
Vitamin D 0IU 44IU 6%
Magnesium 44mg 20mg 6%
Calcium 50mg 106mg 6%
Vitamin B1 0.107mg 0.038mg 6%
Vitamin D 0µg 1.1µg 6%
Vitamin B5 0.055mg 0.326mg 5%
Manganese 0.205mg 0.097mg 5%
Calories 47kcal 120kcal 4%
Sodium 4mg 98mg 4%
Vitamin B2 0.11mg 0.157mg 4%
Selenium 1.5µg 3.7µg 4%
Phosphorus 59mg 87mg 4%
Carbs 8.35g 19.64g 4%
Fats 0.4g 3.15g 4%
Fiber 0.8g 3%
Potassium 240mg 150mg 3%
Cholesterol 0mg 9mg 3%
Monounsaturated fat 0.036g 0.819g 2%
Choline 11.3mg 2%
Iron 0.47mg 0.34mg 2%
Vitamin B3 0.41mg 0.133mg 2%
Zinc 0.37mg 0.48mg 1%
Caffeine 2mg 1%
Protein 2.8g 3.16g 1%
Net carbs 8.35g 18.84g N/A
Sugar 11.96g N/A
Vitamin A 43µg 39µg 0%
Vitamin E 0.06mg 0%
Vitamin B6 0.024mg 0.03mg 0%
Vitamin K 0.3µg 0%
Polyunsaturated fat 0.169g 0.18g 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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more WaterWater +20.1%
Contains more ProteinProtein +12.9%
Contains more FatsFats +687.5%
Contains more CarbsCarbs +135.2%
Contains more OtherOther +53.3%

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +2175%
~equal in Polyunsaturated fat ~0.18g

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.