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  6. Yardlong bean (Asparagus bean) raw vs. Sweet roll

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A, yet sweet roll is higher in selenium, vitamin B1, iron, vitamin B3, and vitamin B2.
  • Sweet roll covers your daily selenium needs 28% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 9 times more vitamin C than sweet roll. While yardlong bean (Asparagus bean) raw contains 18.8mg of vitamin C, sweet roll contains only 2mg.
  • The amount of saturated fat in yardlong bean (Asparagus bean) raw is lower.
  • The glycemic index of sweet roll is lower.

Food varieties used in this article are Yardlong bean, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Yardlong bean (Asparagus bean) raw vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +158.8%
Contains more PotassiumPotassium +116.2%
Contains less SodiumSodium -98.7%
Contains more CalciumCalcium +44%
Contains more IronIron +240.4%
Contains more CopperCopper +83.3%
Contains more ZincZinc +59.5%
Contains more PhosphorusPhosphorus +28.8%
Contains more ManganeseManganese +46.3%
Contains more SeleniumSelenium +1033.3%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +840%
Contains more Vitamin AVitamin A +44.2%
Contains more Vitamin B1Vitamin B1 +202.8%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B3Vitamin B3 +481.5%
Contains more Vitamin B5Vitamin B5 +638.2%
Contains more Vitamin B6Vitamin B6 +345.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Sweet roll DV% diff.
Polyunsaturated fat 0.169g 7.473g 49%
Selenium 1.5µg 17µg 28%
Fats 0.4g 16.4g 25%
Cholesterol 0mg 66mg 22%
Vitamin C 18.8mg 2mg 19%
Vitamin B1 0.107mg 0.324mg 18%
Calories 47kcal 372kcal 16%
Iron 0.47mg 1.6mg 14%
Saturated fat 0.105g 3.079g 14%
Carbs 8.35g 50.9g 14%
Sodium 4mg 304mg 13%
Vitamin E 1.99mg 13%
Monounsaturated fat 0.036g 4.797g 12%
Vitamin B3 0.41mg 2.384mg 12%
Vitamin B2 0.11mg 0.265mg 12%
Fiber 2.4g 10%
Choline 41.3mg 8%
Protein 2.8g 6.2g 7%
Vitamin B5 0.055mg 0.406mg 7%
Magnesium 44mg 17mg 6%
Vitamin B12 0µg 0.14µg 6%
Vitamin B6 0.024mg 0.107mg 6%
Manganese 0.205mg 0.3mg 4%
Potassium 240mg 111mg 4%
Vitamin K 4.4µg 4%
Copper 0.048mg 0.088mg 4%
Folate 62µg 72µg 3%
Phosphorus 59mg 76mg 2%
Calcium 50mg 72mg 2%
Zinc 0.37mg 0.59mg 2%
Vitamin A 43µg 62µg 2%
Net carbs 8.35g 48.5g N/A
Sugar 31.73g N/A
Tryptophan 0.032mg 0.074mg 0%
Threonine 0.104mg 0.211mg 0%
Isoleucine 0.15mg 0.259mg 0%
Leucine 0.2mg 0.458mg 0%
Lysine 0.184mg 0.243mg 0%
Methionine 0.04mg 0.117mg 0%
Phenylalanine 0.154mg 0.3mg 0%
Valine 0.162mg 0.291mg 0%
Histidine 0.09mg 0.145mg 0%
Omega-3 - DHA 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +254.2%
Contains more ProteinProtein +121.4%
Contains more FatsFats +4000%
Contains more CarbsCarbs +509.6%
Contains more OtherOther +183.3%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +13225%
Contains more Poly. FatPolyunsaturated fat +4321.9%

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.