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  6. Yardlong bean (Asparagus bean) raw vs. Taco salad

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

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Important differences between yardlong bean (Asparagus bean) raw and taco salad

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, taco salad has more vitamin B12, vitamin B5, zinc, iron, and copper.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 19% more.
  • Yardlong bean (Asparagus bean) raw has 3 times more vitamin A than taco salad. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while taco salad has 297IU.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.

The food varieties used in the comparison are Yardlong bean, raw and Fast foods, taco salad.

Infographic

Yardlong bean (Asparagus bean) raw vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +14.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +22.8%
Contains more CalciumCalcium +94%
Contains more IronIron +144.7%
Contains more CopperCopper +135.4%
Contains more ZincZinc +267.6%
Contains more PhosphorusPhosphorus +22%
Contains more SeleniumSelenium +46.7%

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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +944.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +114%
Contains more FolateFolate +47.6%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +202.4%
Contains more Vitamin B5Vitamin B5 +1136.4%
Contains more Vitamin B6Vitamin B6 +358.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Taco salad DV% diff.
Vitamin C 18.8mg 1.8mg 19%
Sodium 4mg 385mg 17%
Saturated fat 0.105g 3.446g 15%
Vitamin B5 0.055mg 0.68mg 13%
Vitamin B12 0µg 0.32µg 13%
Fats 0.4g 7.46g 11%
Iron 0.47mg 1.15mg 9%
Zinc 0.37mg 1.36mg 9%
Protein 2.8g 6.68g 8%
Cholesterol 0mg 22mg 7%
Copper 0.048mg 0.113mg 7%
Vitamin B6 0.024mg 0.11mg 7%
Monounsaturated fat 0.036g 2.606g 6%
Calories 47kcal 141kcal 5%
Folate 62µg 42µg 5%
Polyunsaturated fat 0.169g 0.883g 5%
Vitamin B3 0.41mg 1.24mg 5%
Vitamin B2 0.11mg 0.18mg 5%
Vitamin B1 0.107mg 0.05mg 5%
Vitamin A 43µg 5%
Calcium 50mg 97mg 5%
Choline 23.3mg 4%
Magnesium 44mg 26mg 4%
Manganese 0.205mg 0.167mg 2%
Phosphorus 59mg 72mg 2%
Selenium 1.5µg 2.2µg 1%
Potassium 240mg 210mg 1%
Carbs 8.35g 11.91g 1%
Net carbs 8.35g 11.91g N/A
Tryptophan 0.032mg 0.075mg 0%
Threonine 0.104mg 0.254mg 0%
Isoleucine 0.15mg 0.311mg 0%
Leucine 0.2mg 0.549mg 0%
Lysine 0.184mg 0.486mg 0%
Methionine 0.04mg 0.145mg 0%
Phenylalanine 0.154mg 0.277mg 0%
Valine 0.162mg 0.343mg 0%
Histidine 0.09mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more WaterWater +21.4%
Contains more ProteinProtein +138.6%
Contains more FatsFats +1765%
Contains more CarbsCarbs +42.6%
Contains more OtherOther +166.7%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +7138.9%
Contains more Poly. FatPolyunsaturated fat +422.5%

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

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.