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

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

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What are the main differences between Yardlong bean (Asparagus bean) raw and Quinoa?

  • Yardlong bean (Asparagus bean) raw is richer in Vitamin C, while Quinoa is higher in Manganese, Copper, Phosphorus, Iron, Vitamin B6, and Zinc.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for Vitamin C is 21% higher.
  • Quinoa has 3 times less Calcium than Yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 50mg of Calcium, while Quinoa has 17mg.

We used Yardlong bean, raw and Quinoa, cooked types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Quinoa 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
7
Quinoa
Quinoa
Contains more Calcium +194.1%
Contains more Potassium +39.5%
Contains less Sodium -42.9%
Contains more Iron +217%
Contains more Magnesium +45.5%
Contains more Phosphorus +157.6%
Contains more Zinc +194.6%
Contains more Copper +300%
Contains more Manganese +207.8%
Contains more Selenium +86.7%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +194.1%
Contains more Potassium +39.5%
Contains less Sodium -42.9%
Contains more Iron +217%
Contains more Magnesium +45.5%
Contains more Phosphorus +157.6%
Contains more Zinc +194.6%
Contains more Copper +300%
Contains more Manganese +207.8%
Contains more Selenium +86.7%

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
4
:
4
Quinoa
Quinoa
Contains more Vitamin A +17200%
Contains more Vitamin C +∞%
Contains more Folate +47.6%
Contains more Vitamin B6 +412.5%
Equal in Vitamin B1 - 0.107
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.412
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +17200%
Contains more Vitamin C +∞%
Contains more Folate +47.6%
Contains more Vitamin B6 +412.5%
Equal in Vitamin B1 - 0.107
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.412

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
4
Quinoa
Quinoa
Contains more Water +22.7%
Contains more Protein +57.1%
Contains more Fats +380%
Contains more Carbs +155.1%
Contains more Other +28.3%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +22.7%
Contains more Protein +57.1%
Contains more Fats +380%
Contains more Carbs +155.1%
Contains more Other +28.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -54.5%
Contains more Monounsaturated Fat +1366.7%
Contains more Polyunsaturated fat +537.9%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -54.5%
Contains more Monounsaturated Fat +1366.7%
Contains more Polyunsaturated fat +537.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Quinoa Opinion
Net carbs 8.35g 18.5g Quinoa
Protein 2.8g 4.4g Quinoa
Fats 0.4g 1.92g Quinoa
Carbs 8.35g 21.3g Quinoa
Calories 47kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g Yardlong bean (Asparagus bean) raw
Fiber 2.8g Quinoa
Calcium 50mg 17mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 1.49mg Quinoa
Magnesium 44mg 64mg Quinoa
Phosphorus 59mg 152mg Quinoa
Potassium 240mg 172mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 7mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 1.09mg Quinoa
Copper 0.048mg 0.192mg Quinoa
Manganese 0.205mg 0.631mg Quinoa
Selenium 1.5µg 2.8µg Quinoa
Vitamin A 865IU 5IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.63mg Quinoa
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.107mg
Vitamin B2 0.11mg 0.11mg
Vitamin B3 0.41mg 0.412mg Quinoa
Vitamin B5 0.055mg Yardlong bean (Asparagus bean) raw
Vitamin B6 0.024mg 0.123mg Quinoa
Folate 62µg 42µg Yardlong bean (Asparagus bean) raw
Tryptophan 0.032mg 0.052mg Quinoa
Threonine 0.104mg 0.131mg Quinoa
Isoleucine 0.15mg 0.157mg Quinoa
Leucine 0.2mg 0.261mg Quinoa
Lysine 0.184mg 0.239mg Quinoa
Methionine 0.04mg 0.096mg Quinoa
Phenylalanine 0.154mg 0.185mg Quinoa
Valine 0.162mg 0.185mg Quinoa
Histidine 0.09mg 0.127mg Quinoa
Saturated Fat 0.105g 0.231g Yardlong bean (Asparagus bean) raw
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.036g 0.528g Quinoa
Polyunsaturated fat 0.169g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean) raw
11%
Quinoa
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.