Yardlong bean (Asparagus bean) raw vs. Tomato paste — In-Depth Nutrition Comparison
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A recap on differences between yardlong bean (Asparagus bean) raw and tomato paste
- Yardlong bean (Asparagus bean) raw is higher in folate, yet tomato paste is higher in copper, iron, potassium, vitamin B3, vitamin B6, vitamin A, and selenium.
- Tomato paste covers your daily copper needs 35% more than yardlong bean (Asparagus bean) raw.
- Yardlong bean (Asparagus bean) raw contains 5 times more folate than tomato paste. While yardlong bean (Asparagus bean) raw contains 62µg of folate, tomato paste contains only 12µg.
- The glycemic index of tomato paste is lower.
Food varieties used in this article are Yardlong bean, raw and Tomato products, canned, paste, without salt added.
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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.
| Contains more CalciumCalcium | +38.9% |
| Contains less SodiumSodium | -93.2% |
| Contains more PotassiumPotassium | +322.5% |
| Contains more IronIron | +534% |
| Contains more CopperCopper | +660.4% |
| Contains more ZincZinc | +70.3% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains more ManganeseManganese | +47.3% |
| Contains more SeleniumSelenium | +253.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more FolateFolate | +416.7% |
| Contains more Vitamin CVitamin C | +16.5% |
| Contains more Vitamin AVitamin A | +76.7% |
| Contains more Vitamin B2Vitamin B2 | +39.1% |
| Contains more Vitamin B3Vitamin B3 | +650.2% |
| Contains more Vitamin B5Vitamin B5 | +158.2% |
| Contains more Vitamin B6Vitamin B6 | +800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
| Contains more WaterWater | +19.5% |
| Contains more ProteinProtein | +54.3% |
| Contains more FatsFats | +17.5% |
| Contains more CarbsCarbs | +126.5% |
| Contains more OtherOther | +366.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
Saturated fat:
Sat. Fat
0.1 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
| Contains more Mono. FatMonounsaturated fat | +86.1% |
~equal in
Saturated fat
~0.1g
~equal in
Polyunsaturated fat
~0.16g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.048mg | 0.365mg | 35% |
| Iron | 0.47mg | 2.98mg | 31% |
| Vitamin E | 4.3mg | 29% | |
| Potassium | 240mg | 1014mg | 23% |
| Vitamin B3 | 0.41mg | 3.076mg | 17% |
| Fiber | 4.1g | 16% | |
| Vitamin B6 | 0.024mg | 0.216mg | 15% |
| Folate | 62µg | 12µg | 13% |
| Vitamin K | 11.4µg | 10% | |
| Fructose | 5.85g | 7% | |
| Choline | 38.5mg | 7% | |
| Selenium | 1.5µg | 5.3µg | 7% |
| Vitamin A | 43µg | 76µg | 4% |
| Manganese | 0.205mg | 0.302mg | 4% |
| Vitamin B1 | 0.107mg | 0.06mg | 4% |
| Carbs | 8.35g | 18.91g | 4% |
| Phosphorus | 59mg | 83mg | 3% |
| Vitamin B2 | 0.11mg | 0.153mg | 3% |
| Vitamin C | 18.8mg | 21.9mg | 3% |
| Protein | 2.8g | 4.32g | 3% |
| Sodium | 4mg | 59mg | 2% |
| Vitamin B5 | 0.055mg | 0.142mg | 2% |
| Calories | 47kcal | 82kcal | 2% |
| Zinc | 0.37mg | 0.63mg | 2% |
| Calcium | 50mg | 36mg | 1% |
| Fats | 0.4g | 0.47g | 0% |
| Net carbs | 8.35g | 14.81g | N/A |
| Magnesium | 44mg | 42mg | 0% |
| Sugar | 12.18g | N/A | |
| Starch | 0.22g | 0% | |
| Saturated fat | 0.105g | 0.1g | 0% |
| Monounsaturated fat | 0.036g | 0.067g | 0% |
| Polyunsaturated fat | 0.169g | 0.16g | 0% |
| Tryptophan | 0.032mg | 0.031mg | 0% |
| Threonine | 0.104mg | 0.133mg | 0% |
| Isoleucine | 0.15mg | 0.089mg | 0% |
| Leucine | 0.2mg | 0.124mg | 0% |
| Lysine | 0.184mg | 0.134mg | 0% |
| Methionine | 0.04mg | 0.027mg | 0% |
| Phenylalanine | 0.154mg | 0.13mg | 0% |
| Valine | 0.162mg | 0.088mg | 0% |
| Histidine | 0.09mg | 0.071mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
31%
Minerals Daily Need Coverage Score
17%
49%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Tomato paste is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Tomato paste is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)