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

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

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

  • Tomatoes contain less folate, magnesium, vitamin B2, vitamin B1, and vitamin C than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw covers your daily need for folate, 12% more than tomatoes.
  • Yardlong bean (Asparagus bean) raw has 6 times more vitamin B2 than tomatoes. Yardlong bean (Asparagus bean) raw has 0.11mg of vitamin B2, while tomatoes have 0.019mg.
  • 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 tomatoes is 23.

Yardlong bean, raw and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Tomato 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%
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +400%
Contains more IronIron +74.1%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +145.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +22.9%
~equal in Potassium ~237mg

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%
Tomato
Tomato
6
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +37.2%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more FolateFolate +313.3%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +233.3%
~equal in Vitamin A ~42µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tomato DV% diff.
Folate 62µg 15µg 12%
Magnesium 44mg 11mg 8%
Vitamin K 7.9µg 7%
Vitamin B2 0.11mg 0.019mg 7%
Vitamin B1 0.107mg 0.037mg 6%
Vitamin C 18.8mg 13.7mg 6%
Fiber 1.2g 5%
Phosphorus 59mg 24mg 5%
Vitamin E 0.54mg 4%
Vitamin B6 0.024mg 0.08mg 4%
Calcium 50mg 10mg 4%
Protein 2.8g 0.88g 4%
Manganese 0.205mg 0.114mg 4%
Iron 0.47mg 0.27mg 3%
Selenium 1.5µg 0µg 3%
Fructose 1.37g 2%
Zinc 0.37mg 0.17mg 2%
Calories 47kcal 18kcal 1%
Polyunsaturated fat 0.169g 0.083g 1%
Copper 0.048mg 0.059mg 1%
Vitamin B3 0.41mg 0.594mg 1%
Vitamin B5 0.055mg 0.089mg 1%
Carbs 8.35g 3.89g 1%
Choline 6.7mg 1%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 2.69g N/A
Potassium 240mg 237mg 0%
Sugar 2.63g N/A
Sodium 4mg 5mg 0%
Vitamin A 43µg 42µg 0%
Saturated fat 0.105g 0.028g 0%
Monounsaturated fat 0.036g 0.031g 0%
Tryptophan 0.032mg 0.006mg 0%
Threonine 0.104mg 0.027mg 0%
Isoleucine 0.15mg 0.018mg 0%
Leucine 0.2mg 0.025mg 0%
Lysine 0.184mg 0.027mg 0%
Methionine 0.04mg 0.006mg 0%
Phenylalanine 0.154mg 0.027mg 0%
Valine 0.162mg 0.018mg 0%
Histidine 0.09mg 0.014mg 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
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +218.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +114.7%
Contains more OtherOther +17.6%
~equal in Water ~94.52g

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
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +16.1%
Contains more Poly. FatPolyunsaturated fat +103.6%
Contains less Sat. FatSaturated fat -73.3%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.