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

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

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Differences between yardlong bean (Asparagus bean) raw and raspberries

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, vitamin B1, vitamin B2, and magnesium, while raspberries have more manganese, vitamin C, and vitamin B5.
  • Raspberries' daily need coverage for manganese is 20% higher.
  • Raspberries contain 26 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while raspberries contain 33IU.
  • Raspberries have a lower glycemic index. The glycemic index of raspberries is 26, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +58.9%
Contains more PhosphorusPhosphorus +103.4%
Contains more SeleniumSelenium +650%
Contains more IronIron +46.8%
Contains more CopperCopper +87.5%
Contains more ZincZinc +13.5%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +226.8%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +234.4%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more FolateFolate +195.2%
Contains more Vitamin CVitamin C +39.4%
Contains more Vitamin B3Vitamin B3 +45.9%
Contains more Vitamin B5Vitamin B5 +498.2%
Contains more Vitamin B6Vitamin B6 +129.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Raspberry DV% diff.
Fiber 6.5g 26%
Manganese 0.205mg 0.67mg 20%
Folate 62µg 21µg 10%
Vitamin C 18.8mg 26.2mg 8%
Vitamin K 7.8µg 7%
Vitamin B1 0.107mg 0.032mg 6%
Vitamin B2 0.11mg 0.038mg 6%
Vitamin E 0.87mg 6%
Vitamin B5 0.055mg 0.329mg 5%
Magnesium 44mg 22mg 5%
Copper 0.048mg 0.09mg 5%
Vitamin A 43µg 2µg 5%
Phosphorus 59mg 29mg 4%
Protein 2.8g 1.2g 3%
Fructose 2.35g 3%
Iron 0.47mg 0.69mg 3%
Potassium 240mg 151mg 3%
Calcium 50mg 25mg 3%
Selenium 1.5µg 0.2µg 2%
Vitamin B6 0.024mg 0.055mg 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.169g 0.375g 1%
Vitamin B3 0.41mg 0.598mg 1%
Carbs 8.35g 11.94g 1%
Calories 47kcal 52kcal 0%
Fats 0.4g 0.65g 0%
Net carbs 8.35g 5.44g N/A
Sugar 4.42g N/A
Zinc 0.37mg 0.42mg 0%
Sodium 4mg 1mg 0%
Saturated fat 0.105g 0.019g 0%
Monounsaturated fat 0.036g 0.064g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +133.3%
Contains more OtherOther +30.4%
Contains more FatsFats +62.5%
Contains more CarbsCarbs +43%
~equal in Water ~85.75g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +121.9%

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.