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

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

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Important differences between Yardlong bean (Asparagus bean) raw and Tortilla

  • Yardlong bean (Asparagus bean) raw has more Vitamin C, and Magnesium, however, Tortilla has more Iron, Selenium, Vitamin B3, Vitamin B1, Phosphorus, Folate, and Copper.
  • Tortilla's daily need coverage for Iron is 42% more.
  • Yardlong bean (Asparagus bean) raw is lower in Sodium.

The food varieties used in the comparison are Yardlong bean, raw and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Yardlong bean (Asparagus bean) raw vs Tortilla 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
4
:
6
Tortilla
Tortilla
Contains more Magnesium +131.6%
Contains more Potassium +128.6%
Contains less Sodium -99.2%
Contains more Zinc +15.6%
Contains more Calcium +40%
Contains more Iron +710.6%
Contains more Phosphorus +147.5%
Contains more Copper +112.5%
Contains more Manganese +30.7%
Contains more Selenium +1006.7%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Contains more Magnesium +131.6%
Contains more Potassium +128.6%
Contains less Sodium -99.2%
Contains more Zinc +15.6%
Contains more Calcium +40%
Contains more Iron +710.6%
Contains more Phosphorus +147.5%
Contains more Copper +112.5%
Contains more Manganese +30.7%
Contains more Selenium +1006.7%

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
4
:
8
Tortilla
Tortilla
Contains more Vitamin C +∞%
Contains more Vitamin B1 +245.8%
Contains more Vitamin B3 +906.1%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +150%
Contains more Folate +58.1%
Equal in Vitamin B2 - 0.114
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +245.8%
Contains more Vitamin B3 +906.1%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +150%
Contains more Folate +58.1%
Equal in Vitamin B2 - 0.114

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
4
Tortilla
Tortilla
Contains more Water +119.8%
Contains more Protein +160%
Contains more Fats +137.5%
Contains more Carbs +498.1%
Contains more Other +211.7%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more Water +119.8%
Contains more Protein +160%
Contains more Fats +137.5%
Contains more Carbs +498.1%
Contains more Other +211.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
2
Tortilla
Tortilla
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +413.9%
Contains more Polyunsaturated fat +131.4%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +413.9%
Contains more Polyunsaturated fat +131.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Tortilla
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tortilla Opinion
Net carbs 8.35g 47.54g Tortilla
Protein 2.8g 7.28g Tortilla
Fats 0.4g 0.95g Tortilla
Carbs 8.35g 49.94g Tortilla
Calories 47kcal 237kcal Tortilla
Starch 43.02g Tortilla
Sugar 2.75g Yardlong bean (Asparagus bean) raw
Fiber 2.4g Tortilla
Calcium 50mg 70mg Tortilla
Iron 0.47mg 3.81mg Tortilla
Magnesium 44mg 19mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 146mg Tortilla
Potassium 240mg 105mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 482mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 0.32mg Yardlong bean (Asparagus bean) raw
Copper 0.048mg 0.102mg Tortilla
Manganese 0.205mg 0.268mg Tortilla
Selenium 1.5µg 16.6µg Tortilla
Vitamin A 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.19mg Tortilla
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.37mg Tortilla
Vitamin B2 0.11mg 0.114mg Tortilla
Vitamin B3 0.41mg 4.125mg Tortilla
Vitamin B5 0.055mg 0.17mg Tortilla
Vitamin B6 0.024mg 0.06mg Tortilla
Folate 62µg 98µg Tortilla
Vitamin K 0.4µg Tortilla
Tryptophan 0.032mg 0.06mg Tortilla
Threonine 0.104mg 0.182mg Tortilla
Isoleucine 0.15mg 0.286mg Tortilla
Leucine 0.2mg 0.53mg Tortilla
Lysine 0.184mg 0.157mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.122mg Tortilla
Phenylalanine 0.154mg 0.375mg Tortilla
Valine 0.162mg 0.326mg Tortilla
Histidine 0.09mg 0.165mg Tortilla
Saturated Fat 0.105g 0.296g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.036g 0.185g Tortilla
Polyunsaturated fat 0.169g 0.391g Tortilla
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Tortilla
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yardlong bean (Asparagus bean) raw
25%
Tortilla
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
48%
Tortilla

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 478mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.191g)
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is richer in vitamins?
Tortilla
Tortilla is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.