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

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How are yardlong bean (Asparagus bean) raw and rum different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, magnesium, vitamin B2, vitamin B1, manganese, phosphorus, and potassium than rum.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Rum has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Alcoholic beverage, distilled, rum, 80 proof are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Rum 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%
Rum
Rum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +11900%
Contains more IronIron +291.7%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +1080%
Contains more ManganeseManganese +1038.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -75%
~equal in Copper ~0.05mg

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%
Rum
Rum
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 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1237.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

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
Rum
Rum
1
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.9%
Contains more OtherOther +5466.7%

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 Rum
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Rum DV% diff.
Vitamin C 18.8mg 0mg 21%
Folate 62µg 0µg 16%
Magnesium 44mg 0mg 10%
Calories 47kcal 231kcal 9%
Phosphorus 59mg 5mg 8%
Vitamin B2 0.11mg 0mg 8%
Manganese 0.205mg 0.018mg 8%
Vitamin B1 0.107mg 0.008mg 8%
Potassium 240mg 2mg 7%
Protein 2.8g 0g 6%
Calcium 50mg 0mg 5%
Vitamin A 43µg 0µg 5%
Iron 0.47mg 0.12mg 4%
Zinc 0.37mg 0.07mg 3%
Vitamin B3 0.41mg 0mg 3%
Carbs 8.35g 0g 3%
Selenium 1.5µg 0µg 3%
Vitamin B6 0.024mg 0mg 2%
Vitamin B5 0.055mg 0mg 1%
Fats 0.4g 0g 1%
Polyunsaturated fat 0.169g 0g 1%
Net carbs 8.35g 0g N/A
Copper 0.048mg 0.05mg 0%
Sodium 4mg 1mg 0%
Saturated fat 0.105g 0g 0%
Monounsaturated fat 0.036g 0g 0%
Tryptophan 0.032mg 0mg 0%
Threonine 0.104mg 0mg 0%
Isoleucine 0.15mg 0mg 0%
Leucine 0.2mg 0mg 0%
Lysine 0.184mg 0mg 0%
Methionine 0.04mg 0mg 0%
Phenylalanine 0.154mg 0mg 0%
Valine 0.162mg 0mg 0%
Histidine 0.09mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Rum
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Yardlong bean (Asparagus bean) raw
0%
Rum
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
3%
Rum

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in vitamins
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rum
Rum is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 86)
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 ($)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.