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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 and vitamin A, 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 173 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while quinoa has 5IU.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than quinoa (53).

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.
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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +39.5%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +45.5%
Contains more IronIron +217%
Contains more CopperCopper +300%
Contains more ZincZinc +194.6%
Contains more PhosphorusPhosphorus +157.6%
Contains more ManganeseManganese +207.8%
Contains more SeleniumSelenium +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.
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%
Quinoa
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +47.6%
Contains more Vitamin B6Vitamin B6 +412.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Quinoa DV% diff.
Vitamin C 18.8mg 0mg 21%
Manganese 0.205mg 0.631mg 19%
Copper 0.048mg 0.192mg 16%
Iron 0.47mg 1.49mg 13%
Phosphorus 59mg 152mg 13%
Fiber 2.8g 11%
Vitamin B6 0.024mg 0.123mg 8%
Zinc 0.37mg 1.09mg 7%
Starch 17.63g 7%
Polyunsaturated fat 0.169g 1.078g 6%
Vitamin A 43µg 0µg 5%
Magnesium 44mg 64mg 5%
Folate 62µg 42µg 5%
Calories 47kcal 120kcal 4%
Carbs 8.35g 21.3g 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Calcium 50mg 17mg 3%
Protein 2.8g 4.4g 3%
Selenium 1.5µg 2.8µg 2%
Potassium 240mg 172mg 2%
Fats 0.4g 1.92g 2%
Monounsaturated fat 0.036g 0.528g 1%
Saturated fat 0.105g 0.231g 1%
Vitamin B5 0.055mg 1%
Net carbs 8.35g 18.5g N/A
Sugar 0.87g N/A
Sodium 4mg 7mg 0%
Vitamin B1 0.107mg 0.107mg 0%
Vitamin B2 0.11mg 0.11mg 0%
Vitamin B3 0.41mg 0.412mg 0%
Tryptophan 0.032mg 0.052mg 0%
Threonine 0.104mg 0.131mg 0%
Isoleucine 0.15mg 0.157mg 0%
Leucine 0.2mg 0.261mg 0%
Lysine 0.184mg 0.239mg 0%
Methionine 0.04mg 0.096mg 0%
Phenylalanine 0.154mg 0.185mg 0%
Valine 0.162mg 0.185mg 0%
Histidine 0.09mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

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
Quinoa
Quinoa
4
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 WaterWater +22.7%
Contains more ProteinProtein +57.1%
Contains more FatsFats +380%
Contains more CarbsCarbs +155.1%
Contains more OtherOther +28.3%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -54.5%
Contains more Mono. FatMonounsaturated fat +1366.7%
Contains more Poly. FatPolyunsaturated fat +537.9%

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.