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

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

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Differences between yardlong bean (Asparagus bean) raw and pumpkin

  • Yardlong bean (Asparagus bean) raw has more folate, vitamin C, and magnesium, while pumpkin has more vitamin A and copper.
  • Pumpkin's daily need coverage for vitamin A is 153% higher.
  • Pumpkin contains 4 times less folate than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 62µg of folate, while pumpkin contains 16µg.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Pumpkin, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +138.1%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +64%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +70.2%
Contains more CopperCopper +164.6%
Contains less SodiumSodium -75%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +108.9%
Contains more Vitamin B1Vitamin B1 +114%
Contains more FolateFolate +287.5%
Contains more Vitamin AVitamin A +890.7%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more Vitamin B5Vitamin B5 +441.8%
Contains more Vitamin B6Vitamin B6 +154.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Pumpkin DV% diff.
Vitamin A 43µg 426µg 43%
Folate 62µg 16µg 12%
Vitamin C 18.8mg 9mg 11%
Copper 0.048mg 0.127mg 9%
Magnesium 44mg 12mg 8%
Vitamin E 1.06mg 7%
Vitamin B1 0.107mg 0.05mg 5%
Vitamin B5 0.055mg 0.298mg 5%
Protein 2.8g 1g 4%
Iron 0.47mg 0.8mg 4%
Potassium 240mg 340mg 3%
Vitamin B6 0.024mg 0.061mg 3%
Calcium 50mg 21mg 3%
Manganese 0.205mg 0.125mg 3%
Fiber 0.5g 2%
Phosphorus 59mg 44mg 2%
Selenium 1.5µg 0.3µg 2%
Vitamin B3 0.41mg 0.6mg 1%
Choline 8.2mg 1%
Polyunsaturated fat 0.169g 0.005g 1%
Vitamin K 1.1µg 1%
Calories 47kcal 26kcal 1%
Carbs 8.35g 6.5g 1%
Fats 0.4g 0.1g 0%
Net carbs 8.35g 6g N/A
Sugar 2.76g N/A
Zinc 0.37mg 0.32mg 0%
Sodium 4mg 1mg 0%
Vitamin B2 0.11mg 0.11mg 0%
Saturated fat 0.105g 0.052g 0%
Monounsaturated fat 0.036g 0.013g 0%
Tryptophan 0.032mg 0.012mg 0%
Threonine 0.104mg 0.029mg 0%
Isoleucine 0.15mg 0.031mg 0%
Leucine 0.2mg 0.046mg 0%
Lysine 0.184mg 0.054mg 0%
Methionine 0.04mg 0.011mg 0%
Phenylalanine 0.154mg 0.032mg 0%
Valine 0.162mg 0.035mg 0%
Histidine 0.09mg 0.016mg 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% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +180%
Contains more FatsFats +300%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +33.3%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +176.9%
Contains more Poly. FatPolyunsaturated fat +3280%
Contains less Sat. FatSaturated fat -50.5%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.