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

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

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What are the differences between yardlong bean (Asparagus bean) raw and raisins?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate; however, raisins are richer in copper, iron, potassium, vitamin B6, and phosphorus.
  • Raisins' daily need coverage for copper is 30% more.
  • Raisins have a lower glycemic index (64) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Raisins, seedless types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Raisin 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%
Raisin
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +37.5%
Contains more ZincZinc +68.2%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +212.1%
Contains more IronIron +300%
Contains more CopperCopper +562.5%
Contains more PhosphorusPhosphorus +71.2%
Contains more ManganeseManganese +45.9%
~equal in Calcium ~50mg

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%
Raisin
Raisin
7
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +717.4%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1140%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +86.8%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B6Vitamin B6 +625%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.106mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Raisin DV% diff.
Fructose 29.68g 37%
Copper 0.048mg 0.318mg 30%
Carbs 8.35g 79.18g 24%
Vitamin C 18.8mg 2.3mg 18%
Iron 0.47mg 1.88mg 18%
Potassium 240mg 749mg 15%
Fiber 3.7g 15%
Folate 62µg 5µg 14%
Calories 47kcal 299kcal 13%
Vitamin B6 0.024mg 0.174mg 12%
Phosphorus 59mg 101mg 6%
Vitamin A 43µg 0µg 5%
Manganese 0.205mg 0.299mg 4%
Vitamin K 3.5µg 3%
Magnesium 44mg 32mg 3%
Choline 11.1mg 2%
Vitamin B3 0.41mg 0.766mg 2%
Selenium 1.5µg 0.6µg 2%
Zinc 0.37mg 0.22mg 1%
Vitamin B2 0.11mg 0.125mg 1%
Vitamin B5 0.055mg 0.095mg 1%
Protein 2.8g 3.07g 1%
Starch 2.7g 1%
Vitamin E 0.12mg 1%
Polyunsaturated fat 0.169g 0.037g 1%
Fats 0.4g 0.46g 0%
Net carbs 8.35g 75.48g N/A
Calcium 50mg 50mg 0%
Sugar 59.19g N/A
Sodium 4mg 11mg 0%
Vitamin B1 0.107mg 0.106mg 0%
Saturated fat 0.105g 0.058g 0%
Monounsaturated fat 0.036g 0.051g 0%
Tryptophan 0.032mg 0.05mg 0%
Threonine 0.104mg 0.077mg 0%
Isoleucine 0.15mg 0.057mg 0%
Leucine 0.2mg 0.096mg 0%
Lysine 0.184mg 0.084mg 0%
Methionine 0.04mg 0.021mg 0%
Phenylalanine 0.154mg 0.065mg 0%
Valine 0.162mg 0.083mg 0%
Histidine 0.09mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g 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
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +469.3%
Contains more FatsFats +15%
Contains more CarbsCarbs +848.3%
Contains more OtherOther +210%
~equal in Protein ~3.07g

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
Raisin
Raisin
2
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Poly. FatPolyunsaturated fat +356.8%
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +41.7%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.