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

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

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What are the main differences between yardlong bean (Asparagus bean) raw and steak?

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A, while steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and iron.
  • Steak's daily need coverage for vitamin B12 is 92% higher.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than steak (0).

We used Yardlong bean, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Steak 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%
Steak
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +316.7%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +410.6%
Contains more CopperCopper +77.1%
Contains more ZincZinc +1613.5%
Contains more PhosphorusPhosphorus +176.3%
Contains more SeleniumSelenium +2020%

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%
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +44.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +933.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +1155.9%
Contains more Vitamin B6Vitamin B6 +1983.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Selenium 1.5µg 31.8µg 55%
Zinc 0.37mg 6.34mg 54%
Protein 2.8g 24.85g 44%
Saturated fat 0.105g 8.443g 38%
Vitamin B6 0.024mg 0.5mg 37%
Vitamin B3 0.41mg 5.149mg 30%
Fats 0.4g 19.02g 29%
Cholesterol 0mg 78mg 26%
Iron 0.47mg 2.4mg 24%
Monounsaturated fat 0.036g 9.171g 23%
Vitamin C 18.8mg 0mg 21%
Vitamin B2 0.11mg 0.301mg 15%
Phosphorus 59mg 163mg 15%
Folate 62µg 6µg 14%
Calories 47kcal 271kcal 11%
Manganese 0.205mg 9%
Polyunsaturated fat 0.169g 0.896g 5%
Magnesium 44mg 23mg 5%
Vitamin A 43µg 7µg 4%
Copper 0.048mg 0.085mg 4%
Calcium 50mg 12mg 4%
Vitamin B1 0.107mg 0.074mg 3%
Carbs 8.35g 0g 3%
Sodium 4mg 58mg 2%
Potassium 240mg 279mg 1%
Vitamin B5 0.055mg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 6IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 8.35g 0g N/A
Tryptophan 0.032mg 0.278mg 0%
Threonine 0.104mg 1.171mg 0%
Isoleucine 0.15mg 1.157mg 0%
Leucine 0.2mg 2.142mg 0%
Lysine 0.184mg 2.38mg 0%
Methionine 0.04mg 0.672mg 0%
Phenylalanine 0.154mg 0.997mg 0%
Valine 0.162mg 1.242mg 0%
Histidine 0.09mg 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +58%
Contains more ProteinProtein +787.5%
Contains more FatsFats +4655%
~equal in Other ~0.54g

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +25375%
Contains more Poly. FatPolyunsaturated fat +430.2%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.