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

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

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

  • Yardlong bean (Asparagus bean) raw is richer in folate, vitamin C, vitamin A, vitamin B1, and magnesium, while tomato sauce is higher in copper, iron, vitamin B6, and vitamin B5.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for folate is 13% higher.
  • Tomato sauce has 4 times less vitamin B1 than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 0.107mg of vitamin B1, while tomato sauce has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than tomato sauce (31).

We used Yardlong bean, raw and Tomato sauce, canned, no salt added types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +257.1%
Contains more ZincZinc +68.2%
Contains more PhosphorusPhosphorus +118.5%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +81.4%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +23.8%
Contains more IronIron +104.3%
Contains more CopperCopper +139.6%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +168.6%
Contains more Vitamin AVitamin A +95.5%
Contains more Vitamin B1Vitamin B1 +345.8%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more FolateFolate +588.9%
Contains more Vitamin B3Vitamin B3 +141.7%
Contains more Vitamin B5Vitamin B5 +461.8%
Contains more Vitamin B6Vitamin B6 +308.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tomato sauce DV% diff.
Vitamin C 18.8mg 7mg 13%
Folate 62µg 9µg 13%
Vitamin E 1.44mg 10%
Magnesium 44mg 15mg 7%
Copper 0.048mg 0.115mg 7%
Vitamin B1 0.107mg 0.024mg 7%
Vitamin B6 0.024mg 0.098mg 6%
Fiber 1.5g 6%
Iron 0.47mg 0.96mg 6%
Vitamin B5 0.055mg 0.309mg 5%
Phosphorus 59mg 27mg 5%
Calcium 50mg 14mg 4%
Manganese 0.205mg 0.113mg 4%
Vitamin B3 0.41mg 0.991mg 4%
Vitamin B2 0.11mg 0.065mg 3%
Protein 2.8g 1.2g 3%
Vitamin K 2.8µg 2%
Choline 9.9mg 2%
Fructose 1.67g 2%
Selenium 1.5µg 0.6µg 2%
Potassium 240mg 297mg 2%
Vitamin A 43µg 22µg 2%
Carbs 8.35g 5.31g 1%
Calories 47kcal 24kcal 1%
Zinc 0.37mg 0.22mg 1%
Fats 0.4g 0.3g 0%
Net carbs 8.35g 3.81g N/A
Sugar 3.56g N/A
Sodium 4mg 11mg 0%
Saturated fat 0.105g 0.041g 0%
Monounsaturated fat 0.036g 0.044g 0%
Polyunsaturated fat 0.169g 0.121g 0%
Tryptophan 0.032mg 0.009mg 0%
Threonine 0.104mg 0.037mg 0%
Isoleucine 0.15mg 0.025mg 0%
Leucine 0.2mg 0.034mg 0%
Lysine 0.184mg 0.037mg 0%
Methionine 0.04mg 0.008mg 0%
Phenylalanine 0.154mg 0.036mg 0%
Valine 0.162mg 0.025mg 0%
Histidine 0.09mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +133.3%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +57.3%
Contains more OtherOther +218.3%
~equal in Water ~91.28g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Poly. FatPolyunsaturated fat +39.7%
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +22.2%

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.