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

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

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

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate, while tamale is higher in vitamin B12, zinc, iron, vitamin B6, and selenium.
  • Tamale's daily need coverage for vitamin B12 is 23% higher.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.

We used Yardlong bean, raw and Tamales (Navajo) types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Tamale 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%
Tamale
Tamale
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +83.2%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +17.8%
Contains more IronIron +159.6%
Contains more CopperCopper +31.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +67.8%
Contains more SeleniumSelenium +300%

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%
Tamale
Tamale
4
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin CVitamin C +1005.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more FolateFolate +313.3%
Contains more Vitamin B3Vitamin B3 +287.8%
Contains more Vitamin B5Vitamin B5 +272.7%
Contains more Vitamin B6Vitamin B6 +495.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tamale DV% diff.
Vitamin B12 0µg 0.54µg 23%
Vitamin C 18.8mg 1.7mg 19%
Sodium 4mg 427mg 18%
Folate 62µg 15µg 12%
Fiber 3.1g 12%
Zinc 0.37mg 1.48mg 10%
Saturated fat 0.105g 2.396g 10%
Fats 0.4g 6.12g 9%
Vitamin B6 0.024mg 0.143mg 9%
Iron 0.47mg 1.22mg 9%
Selenium 1.5µg 6µg 8%
Monounsaturated fat 0.036g 2.739g 7%
Vitamin B3 0.41mg 1.59mg 7%
Protein 2.8g 6.28g 7%
Phosphorus 59mg 99mg 6%
Cholesterol 0mg 17mg 6%
Calories 47kcal 153kcal 5%
Vitamin B1 0.107mg 0.05mg 5%
Vitamin A 43µg 0µg 5%
Starch 12.27g 5%
Magnesium 44mg 22mg 5%
Potassium 240mg 131mg 3%
Carbs 8.35g 18.12g 3%
Polyunsaturated fat 0.169g 0.688g 3%
Vitamin B5 0.055mg 0.205mg 3%
Calcium 50mg 29mg 2%
Vitamin B2 0.11mg 0.08mg 2%
Copper 0.048mg 0.063mg 2%
Manganese 0.205mg 0.174mg 1%
Net carbs 8.35g 15.02g N/A
Sugar 0.99g N/A
Tryptophan 0.032mg 0.052mg 0%
Threonine 0.104mg 0.239mg 0%
Isoleucine 0.15mg 0.271mg 0%
Leucine 0.2mg 0.568mg 0%
Lysine 0.184mg 0.427mg 0%
Methionine 0.04mg 0.15mg 0%
Phenylalanine 0.154mg 0.275mg 0%
Valine 0.162mg 0.318mg 0%
Histidine 0.09mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g 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
Tamale
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more WaterWater +29%
Contains more ProteinProtein +124.3%
Contains more FatsFats +1430%
Contains more CarbsCarbs +117%
Contains more OtherOther +130%

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
Tamale
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +7508.3%
Contains more Poly. FatPolyunsaturated fat +307.1%

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.