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

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

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Differences between yardlong bean (Asparagus bean) raw and shortbread

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A, while shortbread has more iron, vitamin B1, vitamin B3, vitamin B2, selenium, and manganese.
  • Shortbread's daily need coverage for saturated fat is 40% higher.
  • The amount of saturated fat in yardlong bean (Asparagus bean) raw is lower.
  • Shortbread has a lower glycemic index. The glycemic index of shortbread is 64, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Yardlong bean (Asparagus bean) raw vs Shortbread infographic
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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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +284.6%
Contains more PotassiumPotassium +172.7%
Contains less SodiumSodium -98.9%
Contains more IronIron +534%
Contains more CopperCopper +87.5%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +11.9%
Contains more ManganeseManganese +91.7%
Contains more SeleniumSelenium +313.3%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +229.9%
Contains more Vitamin B2Vitamin B2 +185.5%
Contains more Vitamin B3Vitamin B3 +698.8%
Contains more Vitamin B5Vitamin B5 +483.6%
Contains more Vitamin B6Vitamin B6 +195.8%
Contains more FolateFolate +30.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Shortbread DV% diff.
Polyunsaturated fat 0.169g 8.326g 54%
Fats 0.4g 26.22g 40%
Saturated fat 0.105g 8.105g 36%
Iron 0.47mg 2.98mg 31%
Calories 47kcal 514kcal 23%
Vitamin C 18.8mg 0mg 21%
Vitamin B1 0.107mg 0.353mg 21%
Vitamin B3 0.41mg 3.275mg 18%
Carbs 8.35g 63.78g 18%
Starch 40.47g 17%
Monounsaturated fat 0.036g 6.708g 17%
Vitamin E 2.44mg 16%
Vitamin B2 0.11mg 0.314mg 16%
Sodium 4mg 353mg 15%
Vitamin K 11µg 9%
Selenium 1.5µg 6.2µg 9%
Manganese 0.205mg 0.393mg 8%
Magnesium 44mg 14mg 7%
Folate 62µg 81µg 5%
Fiber 1.3g 5%
Vitamin B5 0.055mg 0.321mg 5%
Protein 2.8g 5.37g 5%
Vitamin A 43µg 0µg 5%
Copper 0.048mg 0.09mg 5%
Vitamin B6 0.024mg 0.071mg 4%
Calcium 50mg 13mg 4%
Potassium 240mg 88mg 4%
Phosphorus 59mg 66mg 1%
Zinc 0.37mg 0.49mg 1%
Net carbs 8.35g 62.48g N/A
Sugar 21.65g N/A
Trans fat 0g 0.714g N/A
Choline 0.9mg 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%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2340.3%
Contains more ProteinProtein +91.8%
Contains more FatsFats +6455%
Contains more CarbsCarbs +663.8%
Contains more OtherOther +71.7%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +18533.3%
Contains more Poly. FatPolyunsaturated fat +4826.6%

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.