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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.

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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
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
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean) raw
45%
Steak
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 8.338g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.