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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.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than tortilla.

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
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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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +131.6%
Contains more PotassiumPotassium +128.6%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +40%
Contains more IronIron +710.6%
Contains more CopperCopper +112.5%
Contains more PhosphorusPhosphorus +147.5%
Contains more ManganeseManganese +30.7%
Contains more SeleniumSelenium +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.
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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +245.8%
Contains more Vitamin B3Vitamin B3 +906.1%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +150%
Contains more FolateFolate +58.1%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.114mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tortilla DV% diff.
Iron 0.47mg 3.81mg 42%
Selenium 1.5µg 16.6µg 27%
Vitamin B3 0.41mg 4.125mg 23%
Vitamin B1 0.107mg 0.37mg 22%
Vitamin C 18.8mg 0mg 21%
Sodium 4mg 482mg 21%
Starch 43.02g 18%
Carbs 8.35g 49.94g 14%
Phosphorus 59mg 146mg 12%
Fiber 2.4g 10%
Calories 47kcal 237kcal 10%
Protein 2.8g 7.28g 9%
Folate 62µg 98µg 9%
Magnesium 44mg 19mg 6%
Copper 0.048mg 0.102mg 6%
Vitamin A 43µg 5%
Potassium 240mg 105mg 4%
Manganese 0.205mg 0.268mg 3%
Vitamin B6 0.024mg 0.06mg 3%
Calcium 50mg 70mg 2%
Vitamin B5 0.055mg 0.17mg 2%
Fats 0.4g 0.95g 1%
Saturated fat 0.105g 0.296g 1%
Polyunsaturated fat 0.169g 0.391g 1%
Vitamin E 0.19mg 1%
Net carbs 8.35g 47.54g N/A
Sugar 2.75g N/A
Zinc 0.37mg 0.32mg 0%
Vitamin B2 0.11mg 0.114mg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.036g 0.185g 0%
Tryptophan 0.032mg 0.06mg 0%
Threonine 0.104mg 0.182mg 0%
Isoleucine 0.15mg 0.286mg 0%
Leucine 0.2mg 0.53mg 0%
Lysine 0.184mg 0.157mg 0%
Methionine 0.04mg 0.122mg 0%
Phenylalanine 0.154mg 0.375mg 0%
Valine 0.162mg 0.326mg 0%
Histidine 0.09mg 0.165mg 0%
Omega-3 - ALA 0.019g 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
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 WaterWater +119.8%
Contains more ProteinProtein +160%
Contains more FatsFats +137.5%
Contains more CarbsCarbs +498.1%
Contains more OtherOther +211.7%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +413.9%
Contains more Poly. FatPolyunsaturated fat +131.4%

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.