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

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

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How are yardlong bean (Asparagus bean) raw and tart different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C; however, tart is richer in iron, vitamin B2, vitamin B6, vitamin B3, selenium, vitamin B1, and folate.
  • Tart covers your daily need for iron, 37% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 5 times more vitamin C than tart. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while tart has 3.8mg.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of tart is 45.

Yardlong bean, raw and Breakfast tart, low fat types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Tart 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%
Tart
Tart
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +263.6%
Contains more ZincZinc +32.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more IronIron +627.7%
Contains more CopperCopper +52.1%
Contains more PhosphorusPhosphorus +57.6%
Contains more SeleniumSelenium +760%
~equal in Magnesium ~44mg

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%
Tart
Tart
9
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin CVitamin C +394.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +562.8%
Contains more Vitamin B1Vitamin B1 +166.4%
Contains more Vitamin B2Vitamin B2 +399.1%
Contains more Vitamin B3Vitamin B3 +826.8%
Contains more Vitamin B6Vitamin B6 +1483.3%
Contains more FolateFolate +61.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tart DV% diff.
Iron 0.47mg 3.42mg 37%
Vitamin B2 0.11mg 0.549mg 34%
Vitamin B6 0.024mg 0.38mg 27%
Vitamin A 43µg 285µg 27%
Carbs 8.35g 76.8g 23%
Vitamin B3 0.41mg 3.8mg 21%
Selenium 1.5µg 12.9µg 21%
Vitamin C 18.8mg 3.8mg 17%
Calories 47kcal 372kcal 16%
Sodium 4mg 361mg 16%
Vitamin B1 0.107mg 0.285mg 15%
Folate 62µg 100µg 10%
Manganese 0.205mg 9%
Fats 0.4g 5.99g 9%
Monounsaturated fat 0.036g 3.338g 8%
Saturated fat 0.105g 1.393g 6%
Fiber 1.5g 6%
Potassium 240mg 66mg 5%
Polyunsaturated fat 0.169g 0.878g 5%
Phosphorus 59mg 93mg 5%
Vitamin E 0.53mg 4%
Copper 0.048mg 0.073mg 3%
Choline 8.4mg 2%
Protein 2.8g 3.99g 2%
Calcium 50mg 44mg 1%
Vitamin B5 0.055mg 1%
Zinc 0.37mg 0.28mg 1%
Net carbs 8.35g 75.3g N/A
Magnesium 44mg 44mg 0%
Sugar 4.87g N/A
Vitamin K 0.4µg 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
Tart
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more WaterWater +629.7%
Contains more ProteinProtein +42.5%
Contains more FatsFats +1397.5%
Contains more CarbsCarbs +819.8%
Contains more OtherOther +96.7%

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
Tart
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +9172.2%
Contains more Poly. FatPolyunsaturated fat +419.5%

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
  2. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.