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  6. Yardlong bean (Asparagus bean) raw vs. Tomato juice

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

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A recap on the differences between yardlong bean (Asparagus bean) raw and tomato juice

  • Yardlong bean (Asparagus bean) raw is higher in folate, vitamin A, magnesium, manganese, and phosphorus, yet tomato juice is higher in vitamin C.
  • Tomato juice covers your daily vitamin C needs 57% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 5 times more calcium than tomato juice. While yardlong bean (Asparagus bean) raw contains 50mg of calcium, tomato juice contains only 10mg.
  • The glycemic index of tomato juice is lower.

Food varieties used in this article are Yardlong bean, raw and Tomato juice, canned, without salt added.

Infographic

Yardlong bean (Asparagus bean) raw vs Tomato juice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +400%
Contains more IronIron +20.5%
Contains more CopperCopper +14.3%
Contains more ZincZinc +236.4%
Contains more PhosphorusPhosphorus +210.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +201.5%
Contains more SeleniumSelenium +200%
~equal in Potassium ~217mg

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +87%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +210%
Contains more Vitamin CVitamin C +272.9%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B6Vitamin B6 +191.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tomato juice DV% diff.
Vitamin C 18.8mg 70.1mg 57%
Folate 62µg 20µg 11%
Magnesium 44mg 11mg 8%
Manganese 0.205mg 0.068mg 6%
Phosphorus 59mg 19mg 6%
Calcium 50mg 10mg 4%
Vitamin B6 0.024mg 0.07mg 4%
Protein 2.8g 0.85g 4%
Calories 47kcal 17kcal 2%
Vitamin A 43µg 23µg 2%
Fructose 1.33g 2%
Vitamin K 2.3µg 2%
Vitamin B3 0.41mg 0.673mg 2%
Selenium 1.5µg 0.5µg 2%
Vitamin E 0.32mg 2%
Vitamin B2 0.11mg 0.078mg 2%
Fiber 0.4g 2%
Carbs 8.35g 3.53g 2%
Zinc 0.37mg 0.11mg 2%
Copper 0.048mg 0.042mg 1%
Vitamin B1 0.107mg 0.1mg 1%
Iron 0.47mg 0.39mg 1%
Vitamin B5 0.055mg 1%
Potassium 240mg 217mg 1%
Choline 6.8mg 1%
Polyunsaturated fat 0.169g 0.027g 1%
Fats 0.4g 0.29g 0%
Net carbs 8.35g 3.13g N/A
Sugar 2.58g N/A
Sodium 4mg 10mg 0%
Saturated fat 0.105g 0.019g 0%
Monounsaturated fat 0.036g 0.005g 0%
Tryptophan 0.032mg 0.006mg 0%
Threonine 0.104mg 0.026mg 0%
Isoleucine 0.15mg 0.017mg 0%
Leucine 0.2mg 0.024mg 0%
Lysine 0.184mg 0.026mg 0%
Methionine 0.04mg 0.005mg 0%
Phenylalanine 0.154mg 0.026mg 0%
Valine 0.162mg 0.017mg 0%
Histidine 0.09mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g 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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +229.4%
Contains more FatsFats +37.9%
Contains more CarbsCarbs +136.5%
Contains more OtherOther +81.7%
~equal in Water ~94.24g

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +525.9%
Contains less Sat. FatSaturated fat -81.9%

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.