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  6. Yardlong bean (Asparagus bean) raw vs. Soft serve

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

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A recap on differences between yardlong bean (Asparagus bean) raw and soft serve

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, folate, manganese, and magnesium, yet soft serve is higher in vitamin B12, vitamin B5, phosphorus, and calcium.
  • Soft serve covers your daily saturated fat needs 37% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 41 times more manganese than soft serve. While yardlong bean (Asparagus bean) raw contains 0.205mg of manganese, soft serve contains only 0.005mg.
  • The amount of saturated fat in yardlong bean (Asparagus bean) raw is lower.

Food varieties used in this article are Yardlong bean, raw and Ice cream, soft serve, chocolate.

Infographic

Yardlong bean (Asparagus bean) raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +35.6%
Contains more IronIron +123.8%
Contains more CopperCopper +60%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +4000%
Contains more CalciumCalcium +162%
Contains more ZincZinc +40.5%
Contains more PhosphorusPhosphorus +96.6%
Contains more SeleniumSelenium +100%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2250%
Contains more Vitamin B1Vitamin B1 +118.4%
Contains more Vitamin B3Vitamin B3 +331.6%
Contains more FolateFolate +588.9%
Contains more Vitamin AVitamin A +276.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B5Vitamin B5 +820%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Soft serve DV% diff.
Saturated fat 0.105g 7.46g 33%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Vitamin C 18.8mg 0.8mg 20%
Fats 0.4g 13g 19%
Vitamin A 43µg 162µg 13%
Folate 62µg 9µg 13%
Manganese 0.205mg 0.005mg 9%
Vitamin B5 0.055mg 0.506mg 9%
Calories 47kcal 222kcal 9%
Monounsaturated fat 0.036g 3.49g 9%
Calcium 50mg 131mg 8%
Magnesium 44mg 12mg 8%
Phosphorus 59mg 116mg 8%
Vitamin B2 0.11mg 0.182mg 6%
Choline 26mg 5%
Carbs 8.35g 22.2g 5%
Vitamin B1 0.107mg 0.049mg 5%
Vitamin D 0IU 29IU 4%
Vitamin E 0.61mg 4%
Vitamin D 0µg 0.7µg 4%
Selenium 1.5µg 3µg 3%
Protein 2.8g 4.1g 3%
Iron 0.47mg 0.21mg 3%
Fiber 0.7g 3%
Polyunsaturated fat 0.169g 0.46g 2%
Vitamin B3 0.41mg 0.095mg 2%
Copper 0.048mg 0.03mg 2%
Vitamin B6 0.024mg 0.048mg 2%
Sodium 4mg 61mg 2%
Potassium 240mg 177mg 2%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Zinc 0.37mg 0.52mg 1%
Net carbs 8.35g 21.5g N/A
Sugar 21.16g N/A
Tryptophan 0.032mg 0.048mg 0%
Threonine 0.104mg 0.169mg 0%
Isoleucine 0.15mg 0.215mg 0%
Leucine 0.2mg 0.353mg 0%
Lysine 0.184mg 0.296mg 0%
Methionine 0.04mg 0.091mg 0%
Phenylalanine 0.154mg 0.176mg 0%
Valine 0.162mg 0.241mg 0%
Histidine 0.09mg 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +46.9%
Contains more ProteinProtein +46.4%
Contains more FatsFats +3150%
Contains more CarbsCarbs +165.9%
Contains more OtherOther +50%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +9594.4%
Contains more Poly. FatPolyunsaturated fat +172.2%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.