Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Sweet potato

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

Compare

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

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C and folate, while sweet potato is higher in vitamin A, vitamin B5, vitamin B6, and copper.
  • Sweet potato's daily need coverage for vitamin A is 266% higher.
  • Sweet potato has 8 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while sweet potato has 2.4mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than sweet potato (70).

We used Yardlong bean, raw and Sweet potato, raw, unprepared types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +66.7%
Contains more ZincZinc +23.3%
Contains more PhosphorusPhosphorus +25.5%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +29.8%
Contains more CopperCopper +214.6%
Contains more ManganeseManganese +25.9%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +683.3%
Contains more Vitamin B1Vitamin B1 +37.2%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more FolateFolate +463.6%
Contains more Vitamin AVitamin A +1548.8%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B5Vitamin B5 +1354.5%
Contains more Vitamin B6Vitamin B6 +770.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Sweet potato DV% diff.
Vitamin A 43µg 709µg 74%
Vitamin C 18.8mg 2.4mg 18%
Vitamin B5 0.055mg 0.8mg 15%
Vitamin B6 0.024mg 0.209mg 14%
Folate 62µg 11µg 13%
Fiber 3g 12%
Copper 0.048mg 0.151mg 11%
Magnesium 44mg 25mg 5%
Starch 12.65g 5%
Carbs 8.35g 20.12g 4%
Vitamin B2 0.11mg 0.061mg 4%
Potassium 240mg 337mg 3%
Vitamin K 1.8µg 2%
Manganese 0.205mg 0.258mg 2%
Choline 12.3mg 2%
Protein 2.8g 1.57g 2%
Selenium 1.5µg 0.6µg 2%
Calories 47kcal 86kcal 2%
Vitamin B1 0.107mg 0.078mg 2%
Vitamin E 0.26mg 2%
Calcium 50mg 30mg 2%
Phosphorus 59mg 47mg 2%
Sodium 4mg 55mg 2%
Iron 0.47mg 0.61mg 2%
Polyunsaturated fat 0.169g 0.014g 1%
Fats 0.4g 0.05g 1%
Fructose 0.7g 1%
Vitamin B3 0.41mg 0.557mg 1%
Zinc 0.37mg 0.3mg 1%
Net carbs 8.35g 17.12g N/A
Sugar 4.18g N/A
Saturated fat 0.105g 0.018g 0%
Monounsaturated fat 0.036g 0.001g 0%
Tryptophan 0.032mg 0.031mg 0%
Threonine 0.104mg 0.083mg 0%
Isoleucine 0.15mg 0.055mg 0%
Leucine 0.2mg 0.092mg 0%
Lysine 0.184mg 0.066mg 0%
Methionine 0.04mg 0.029mg 0%
Phenylalanine 0.154mg 0.089mg 0%
Valine 0.162mg 0.086mg 0%
Histidine 0.09mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +78.3%
Contains more FatsFats +700%
Contains more WaterWater +13.7%
Contains more CarbsCarbs +141%
Contains more OtherOther +63.3%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +3500%
Contains more Poly. FatPolyunsaturated fat +1107.1%
Contains less Sat. FatSaturated fat -82.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.