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

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

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The main differences between yardlong bean (Asparagus bean) raw and rutabagas

  • Yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, magnesium, and vitamin B2, yet rutabagas are richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin A for yardlong bean (Asparagus bean) raw is 17% higher.
  • Yardlong bean (Asparagus bean) raw contains 3 times more folate than rutabagas. Yardlong bean (Asparagus bean) raw contains 62µg of folate, while rutabagas contain 21µg.
  • Rutabagas have a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Rutabagas, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +16.3%
Contains more CopperCopper +50%
Contains more ZincZinc +54.2%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +56.5%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +27.1%
~equal in Iron ~0.44mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B2Vitamin B2 +175%
Contains more FolateFolate +195.2%
Contains more Vitamin CVitamin C +33%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +190.9%
Contains more Vitamin B6Vitamin B6 +316.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Rutabagas DV% diff.
Folate 62µg 21µg 10%
Fiber 2.3g 9%
Vitamin C 18.8mg 25mg 7%
Magnesium 44mg 20mg 6%
Vitamin B6 0.024mg 0.1mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.11mg 0.04mg 5%
Manganese 0.205mg 0.131mg 3%
Choline 14.1mg 3%
Protein 2.8g 1.08g 3%
Copper 0.048mg 0.032mg 2%
Fructose 1.61g 2%
Vitamin B3 0.41mg 0.7mg 2%
Vitamin E 0.3mg 2%
Potassium 240mg 305mg 2%
Vitamin B5 0.055mg 0.16mg 2%
Selenium 1.5µg 0.7µg 1%
Polyunsaturated fat 0.169g 0.088g 1%
Calories 47kcal 37kcal 1%
Vitamin B1 0.107mg 0.09mg 1%
Phosphorus 59mg 53mg 1%
Zinc 0.37mg 0.24mg 1%
Calcium 50mg 43mg 1%
Fats 0.4g 0.16g 0%
Carbs 8.35g 8.62g 0%
Net carbs 8.35g 6.32g N/A
Iron 0.47mg 0.44mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 4mg 12mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.105g 0.027g 0%
Monounsaturated fat 0.036g 0.025g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +159.3%
Contains more FatsFats +150%
Contains more OtherOther +18.3%
~equal in Carbs ~8.62g
~equal in Water ~89.43g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +44%
Contains more Poly. FatPolyunsaturated fat +92%
Contains less Sat. FatSaturated fat -74.3%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.