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  6. Yardlong bean (Asparagus bean) raw vs. Turkey meat

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

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A recap on differences between yardlong bean (Asparagus bean) raw and turkey meat

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A, yet turkey meat is higher in vitamin B3, selenium, vitamin B6, vitamin B12, phosphorus, zinc, and vitamin B5.
  • Turkey meat covers your daily vitamin B3 needs 57% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of turkey meat is lower.

Food varieties used in this article are Yardlong bean, raw and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Yardlong bean (Asparagus bean) raw vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +257.1%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1364.3%
Contains more IronIron +131.9%
Contains more CopperCopper +93.8%
Contains more ZincZinc +570.3%
Contains more PhosphorusPhosphorus +278%
Contains more SeleniumSelenium +1886.7%
~equal in Potassium ~239mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin B1Vitamin B1 +137.8%
Contains more FolateFolate +588.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +2234.9%
Contains more Vitamin B5Vitamin B5 +1623.6%
Contains more Vitamin B6Vitamin B6 +2466.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Turkey meat DV% diff.
Vitamin B3 0.41mg 9.573mg 57%
Protein 2.8g 28.55g 52%
Selenium 1.5µg 29.8µg 51%
Vitamin B6 0.024mg 0.616mg 46%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Phosphorus 59mg 223mg 23%
Vitamin C 18.8mg 0mg 21%
Zinc 0.37mg 2.48mg 19%
Vitamin B5 0.055mg 0.948mg 18%
Choline 87.4mg 16%
Polyunsaturated fat 0.169g 2.119g 13%
Vitamin B2 0.11mg 0.281mg 13%
Folate 62µg 9µg 13%
Fats 0.4g 7.39g 11%
Saturated fat 0.105g 2.155g 9%
Manganese 0.205mg 0.014mg 8%
Iron 0.47mg 1.09mg 8%
Monounsaturated fat 0.036g 2.647g 7%
Calories 47kcal 189kcal 7%
Vitamin B1 0.107mg 0.045mg 5%
Copper 0.048mg 0.093mg 5%
Sodium 4mg 103mg 4%
Calcium 50mg 14mg 4%
Vitamin A 43µg 12µg 3%
Magnesium 44mg 30mg 3%
Carbs 8.35g 0.06g 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Net carbs 8.35g 0.06g N/A
Potassium 240mg 239mg 0%
Vitamin E 0.07mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.032mg 0.291mg 0%
Threonine 0.104mg 1.004mg 0%
Isoleucine 0.15mg 0.796mg 0%
Leucine 0.2mg 1.925mg 0%
Lysine 0.184mg 2.282mg 0%
Methionine 0.04mg 0.724mg 0%
Phenylalanine 0.154mg 0.903mg 0%
Valine 0.162mg 0.902mg 0%
Histidine 0.09mg 0.749mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +13816.7%
Contains more WaterWater +38.3%
Contains more OtherOther +25%
Contains more ProteinProtein +919.6%
Contains more FatsFats +1747.5%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +7252.8%
Contains more Poly. FatPolyunsaturated fat +1153.8%

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.