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  6. Yardlong bean (Asparagus bean) raw vs. Puff pastry

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

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Significant differences between yardlong bean (Asparagus bean) raw and puff pastry

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, puff pastry is richer in selenium, iron, vitamin B3, vitamin B1, manganese, and vitamin B2.
  • Puff pastry covers your daily selenium needs 42% more than yardlong bean (Asparagus bean) raw.
  • 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 puff pastry is 56.

Specific food types used in this comparison are Yardlong bean, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Yardlong bean (Asparagus bean) raw vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +287.1%
Contains less SodiumSodium -98.4%
Contains more IronIron +453.2%
Contains more CopperCopper +139.6%
Contains more ZincZinc +45.9%
Contains more ManganeseManganese +141.5%
Contains more SeleniumSelenium +1533.3%
~equal in Phosphorus ~60mg

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more FolateFolate +12.7%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B3Vitamin B3 +826.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Puff pastry DV% diff.
Polyunsaturated fat 0.169g 22.228g 147%
Fats 0.4g 38.5g 59%
Selenium 1.5µg 24.5µg 42%
Iron 0.47mg 2.6mg 27%
Calories 47kcal 558kcal 26%
Saturated fat 0.105g 5.502g 25%
Monounsaturated fat 0.036g 8.828g 22%
Vitamin C 18.8mg 0mg 21%
Vitamin B3 0.41mg 3.8mg 21%
Vitamin B1 0.107mg 0.323mg 18%
Vitamin K 16.3µg 14%
Manganese 0.205mg 0.495mg 13%
Carbs 8.35g 45.7g 12%
Sodium 4mg 253mg 11%
Vitamin B2 0.11mg 0.258mg 11%
Protein 2.8g 7.4g 9%
Magnesium 44mg 16mg 7%
Copper 0.048mg 0.115mg 7%
Fiber 1.5g 6%
Potassium 240mg 62mg 5%
Vitamin A 43µg 0µg 5%
Vitamin E 0.55mg 4%
Calcium 50mg 10mg 4%
Zinc 0.37mg 0.54mg 2%
Folate 62µg 55µg 2%
Vitamin B5 0.055mg 0mg 1%
Choline 6.2mg 1%
Net carbs 8.35g 44.2g N/A
Sugar 0.75g N/A
Phosphorus 59mg 60mg 0%
Vitamin B6 0.024mg 0.019mg 0%
Tryptophan 0.032mg 0.086mg 0%
Threonine 0.104mg 0.198mg 0%
Isoleucine 0.15mg 0.275mg 0%
Leucine 0.2mg 0.514mg 0%
Lysine 0.184mg 0.144mg 0%
Methionine 0.04mg 0.131mg 0%
Phenylalanine 0.154mg 0.367mg 0%
Valine 0.162mg 0.312mg 0%
Histidine 0.09mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +1087.2%
Contains more ProteinProtein +164.3%
Contains more FatsFats +9525%
Contains more CarbsCarbs +447.3%
Contains more OtherOther +66.7%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +24422.2%
Contains more Poly. FatPolyunsaturated fat +13052.7%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.