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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, magnesium, vitamin B1, and vitamin B2, yet strawberries are higher in vitamin C and manganese.
  • Strawberries cover your daily vitamin C needs 44% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 72 times more vitamin A than strawberries. While yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, strawberries contain only 12IU.
  • The glycemic index of strawberries is lower.

Food varieties used in this article are Yardlong bean, raw and Strawberries, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +238.5%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +14.6%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +145.8%
Contains more SeleniumSelenium +275%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +88.3%
~equal in Copper ~0.048mg

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +345.8%
Contains more Vitamin B2Vitamin B2 +400%
Contains more FolateFolate +158.3%
Contains more Vitamin CVitamin C +212.8%
Contains more Vitamin B5Vitamin B5 +127.3%
Contains more Vitamin B6Vitamin B6 +95.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.386mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Strawberry DV% diff.
Vitamin C 18.8mg 58.8mg 44%
Folate 62µg 24µg 10%
Fiber 2g 8%
Manganese 0.205mg 0.386mg 8%
Vitamin B1 0.107mg 0.024mg 7%
Vitamin B2 0.11mg 0.022mg 7%
Magnesium 44mg 13mg 7%
Vitamin A 43µg 1µg 5%
Phosphorus 59mg 24mg 5%
Protein 2.8g 0.67g 4%
Fructose 2.44g 3%
Calcium 50mg 16mg 3%
Potassium 240mg 153mg 3%
Vitamin K 2.2µg 2%
Selenium 1.5µg 0.4µg 2%
Zinc 0.37mg 0.14mg 2%
Vitamin B6 0.024mg 0.047mg 2%
Vitamin E 0.29mg 2%
Choline 5.7mg 1%
Vitamin B5 0.055mg 0.125mg 1%
Calories 47kcal 32kcal 1%
Iron 0.47mg 0.41mg 1%
Fats 0.4g 0.3g 0%
Carbs 8.35g 7.68g 0%
Net carbs 8.35g 5.68g N/A
Sugar 4.89g N/A
Copper 0.048mg 0.048mg 0%
Starch 0.04g 0%
Sodium 4mg 1mg 0%
Vitamin B3 0.41mg 0.386mg 0%
Saturated fat 0.105g 0.015g 0%
Monounsaturated fat 0.036g 0.043g 0%
Polyunsaturated fat 0.169g 0.155g 0%
Tryptophan 0.032mg 0.008mg 0%
Threonine 0.104mg 0.02mg 0%
Isoleucine 0.15mg 0.016mg 0%
Leucine 0.2mg 0.034mg 0%
Lysine 0.184mg 0.026mg 0%
Methionine 0.04mg 0.002mg 0%
Phenylalanine 0.154mg 0.019mg 0%
Valine 0.162mg 0.019mg 0%
Histidine 0.09mg 0.012mg 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% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +317.9%
Contains more FatsFats +33.3%
Contains more OtherOther +50%
~equal in Carbs ~7.68g
~equal in Water ~90.95g

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +19.4%
~equal in Polyunsaturated fat ~0.155g

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.