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

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

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How are yardlong bean (Asparagus bean) raw and spelt different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, spelt is richer in manganese, copper, iron, phosphorus, vitamin B3, zinc, magnesium, vitamin B1, and vitamin B5.
  • Daily need coverage for manganese for spelt is 121% higher.
  • Spelt has a lower glycemic index (63) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Spelt, uncooked are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Spelt 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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more CalciumCalcium +85.2%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +209.1%
Contains more PotassiumPotassium +61.7%
Contains more IronIron +844.7%
Contains more CopperCopper +964.6%
Contains more ZincZinc +786.5%
Contains more PhosphorusPhosphorus +579.7%
Contains more ManganeseManganese +1355.1%
Contains more SeleniumSelenium +680%

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%
Spelt
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +37.8%
Contains more Vitamin B1Vitamin B1 +240.2%
Contains more Vitamin B3Vitamin B3 +1569%
Contains more Vitamin B5Vitamin B5 +1841.8%
Contains more Vitamin B6Vitamin B6 +858.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.113mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Spelt DV% diff.
Manganese 0.205mg 2.983mg 121%
Copper 0.048mg 0.511mg 51%
Iron 0.47mg 4.44mg 50%
Phosphorus 59mg 401mg 49%
Fiber 10.7g 43%
Vitamin B3 0.41mg 6.843mg 40%
Zinc 0.37mg 3.28mg 26%
Protein 2.8g 14.57g 24%
Magnesium 44mg 136mg 22%
Starch 53.92g 22%
Vitamin B1 0.107mg 0.364mg 21%
Vitamin C 18.8mg 0mg 21%
Carbs 8.35g 70.19g 21%
Vitamin B5 0.055mg 1.068mg 20%
Selenium 1.5µg 11.7µg 19%
Vitamin B6 0.024mg 0.23mg 16%
Calories 47kcal 338kcal 15%
Polyunsaturated fat 0.169g 1.258g 7%
Vitamin A 43µg 0µg 5%
Vitamin E 0.79mg 5%
Potassium 240mg 388mg 4%
Folate 62µg 45µg 4%
Vitamin K 3.6µg 3%
Fats 0.4g 2.43g 3%
Calcium 50mg 27mg 2%
Saturated fat 0.105g 0.406g 1%
Monounsaturated fat 0.036g 0.445g 1%
Net carbs 8.35g 59.49g N/A
Sugar 6.82g N/A
Sodium 4mg 8mg 0%
Vitamin B2 0.11mg 0.113mg 0%
Tryptophan 0.032mg 0.132mg 0%
Threonine 0.104mg 0.443mg 0%
Isoleucine 0.15mg 0.552mg 0%
Leucine 0.2mg 1.07mg 0%
Lysine 0.184mg 0.409mg 0%
Methionine 0.04mg 0.258mg 0%
Phenylalanine 0.154mg 0.737mg 0%
Valine 0.162mg 0.681mg 0%
Histidine 0.09mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +697.2%
Contains more ProteinProtein +420.4%
Contains more FatsFats +507.5%
Contains more CarbsCarbs +740.6%
Contains more OtherOther +198.3%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +1136.1%
Contains more Poly. FatPolyunsaturated fat +644.4%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.