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

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

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Important differences between yardlong bean (Asparagus bean) raw and sapodillas

  • Sapodillas have less vitamin A, folate, vitamin B1, magnesium, vitamin B2, and phosphorus.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin A is 16% more.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than sapodillas.

The food varieties used in the comparison are Yardlong bean, raw and Sapodilla, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +138.1%
Contains more PotassiumPotassium +24.4%
Contains more ZincZinc +270%
Contains more PhosphorusPhosphorus +391.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +150%
Contains more IronIron +70.2%
Contains more CopperCopper +79.2%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +27.9%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +105%
Contains more FolateFolate +342.9%
Contains more Vitamin B5Vitamin B5 +358.2%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Sapodilla DV% diff.
Fiber 5.3g 21%
Folate 62µg 14µg 12%
Vitamin B1 0.107mg 0mg 9%
Manganese 0.205mg 9%
Magnesium 44mg 12mg 8%
Vitamin B2 0.11mg 0.02mg 7%
Phosphorus 59mg 12mg 7%
Vitamin C 18.8mg 14.7mg 5%
Protein 2.8g 0.44g 5%
Vitamin B5 0.055mg 0.252mg 4%
Carbs 8.35g 19.96g 4%
Iron 0.47mg 0.8mg 4%
Copper 0.048mg 0.086mg 4%
Vitamin A 43µg 3µg 4%
Calcium 50mg 21mg 3%
Selenium 1.5µg 0.6µg 2%
Calories 47kcal 83kcal 2%
Zinc 0.37mg 0.1mg 2%
Polyunsaturated fat 0.169g 0.011g 1%
Monounsaturated fat 0.036g 0.521g 1%
Potassium 240mg 193mg 1%
Vitamin B3 0.41mg 0.2mg 1%
Vitamin B6 0.024mg 0.037mg 1%
Fats 0.4g 1.1g 1%
Net carbs 8.35g 14.66g N/A
Sodium 4mg 12mg 0%
Saturated fat 0.105g 0.194g 0%
Tryptophan 0.032mg 0.005mg 0%
Threonine 0.104mg 0.012mg 0%
Isoleucine 0.15mg 0.015mg 0%
Leucine 0.2mg 0.024mg 0%
Lysine 0.184mg 0.039mg 0%
Methionine 0.04mg 0.003mg 0%
Phenylalanine 0.154mg 0.013mg 0%
Valine 0.162mg 0.016mg 0%
Histidine 0.09mg 0.016mg 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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +536.4%
Contains more WaterWater +12.6%
Contains more OtherOther +20%
Contains more FatsFats +175%
Contains more CarbsCarbs +139%

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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -45.9%
Contains more Poly. FatPolyunsaturated fat +1436.4%
Contains more Mono. FatMonounsaturated fat +1347.2%

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.