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  6. Yardlong bean (Asparagus bean) raw vs. Soy sauce

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

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Important differences between yardlong bean (Asparagus bean) raw and soy sauce

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate; however, soy sauce has more manganese, phosphorus, iron, vitamin B3, vitamin B6, and magnesium.
  • Soy sauce's daily need coverage for sodium is 239% more.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than soy sauce.

The food varieties used in the comparison are Yardlong bean, raw and Soy sauce made from soy and wheat (shoyu).

Infographic

Yardlong bean (Asparagus bean) raw vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +51.5%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +81.3%
Contains more IronIron +208.5%
Contains more ZincZinc +135.1%
Contains more PhosphorusPhosphorus +181.4%
Contains more ManganeseManganese +396.6%

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +224.2%
Contains more FolateFolate +342.9%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +435.6%
Contains more Vitamin B5Vitamin B5 +440%
Contains more Vitamin B6Vitamin B6 +516.7%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Soy sauce DV% diff.
Sodium 4mg 5493mg 239%
Manganese 0.205mg 1.018mg 35%
Vitamin C 18.8mg 0mg 21%
Phosphorus 59mg 166mg 15%
Iron 0.47mg 1.45mg 12%
Folate 62µg 14µg 12%
Vitamin B3 0.41mg 2.196mg 11%
Protein 2.8g 8.14g 11%
Vitamin B6 0.024mg 0.148mg 10%
Magnesium 44mg 74mg 7%
Vitamin B1 0.107mg 0.033mg 6%
Potassium 240mg 435mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B5 0.055mg 0.297mg 5%
Zinc 0.37mg 0.87mg 5%
Vitamin B2 0.11mg 0.165mg 4%
Choline 18.3mg 3%
Fiber 0.8g 3%
Calcium 50mg 33mg 2%
Selenium 1.5µg 0.5µg 2%
Copper 0.048mg 0.043mg 1%
Carbs 8.35g 4.93g 1%
Polyunsaturated fat 0.169g 0.263g 1%
Calories 47kcal 53kcal 0%
Fats 0.4g 0.57g 0%
Net carbs 8.35g 4.13g N/A
Sugar 0.4g N/A
Saturated fat 0.105g 0.073g 0%
Monounsaturated fat 0.036g 0.088g 0%
Tryptophan 0.032mg 0.096mg 0%
Threonine 0.104mg 0.271mg 0%
Isoleucine 0.15mg 0.318mg 0%
Leucine 0.2mg 0.537mg 0%
Lysine 0.184mg 0.381mg 0%
Methionine 0.04mg 0.097mg 0%
Phenylalanine 0.154mg 0.353mg 0%
Valine 0.162mg 0.332mg 0%
Histidine 0.09mg 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more CarbsCarbs +69.4%
Contains more WaterWater +23.5%
Contains more ProteinProtein +190.7%
Contains more FatsFats +42.5%
Contains more OtherOther +2435%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -30.5%
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +55.6%

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.