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

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Summary of differences between yardlong bean (Asparagus bean) raw and turnip

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, magnesium, vitamin B2, and vitamin B1; however, turnip is higher in vitamin B6.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin A, 17% more than turnip.
  • Yardlong bean (Asparagus bean) raw has 4 times more folate than turnip. While yardlong bean (Asparagus bean) raw has 62µg of folate, turnip has only 15µg.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Turnips, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Turnip 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%
Turnip
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 17% 3.8%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +25.7%
Contains more IronIron +56.7%
Contains more ZincZinc +37%
Contains more PhosphorusPhosphorus +118.5%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +53%
Contains more SeleniumSelenium +114.3%
Contains more CopperCopper +77.1%

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%
Turnip
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 70% 0% 0.6% 0% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11% 6.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more FolateFolate +313.3%
Contains more Vitamin CVitamin C +11.7%
Contains more Vitamin B5Vitamin B5 +263.6%
Contains more Vitamin B6Vitamin B6 +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

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
Turnip
2
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more ProteinProtein +211.1%
Contains more FatsFats +300%
Contains more CarbsCarbs +29.9%
Contains more OtherOther +16.7%
~equal in Water ~91.87g

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
Turnip
1
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +218.9%
Contains less Sat. FatSaturated fat -89.5%

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 Turnip
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Turnip DV% diff.
Folate 62µg 15µg 12%
Magnesium 44mg 11mg 8%
Fiber 1.8g 7%
Vitamin B1 0.107mg 0.04mg 6%
Vitamin B2 0.11mg 0.03mg 6%
Vitamin A 43µg 0µg 5%
Phosphorus 59mg 27mg 5%
Vitamin B6 0.024mg 0.09mg 5%
Copper 0.048mg 0.085mg 4%
Protein 2.8g 0.9g 4%
Vitamin B5 0.055mg 0.2mg 3%
Manganese 0.205mg 0.134mg 3%
Sodium 4mg 67mg 3%
Calcium 50mg 30mg 2%
Choline 11.1mg 2%
Vitamin C 18.8mg 21mg 2%
Iron 0.47mg 0.3mg 2%
Polyunsaturated fat 0.169g 0.053g 1%
Calories 47kcal 28kcal 1%
Selenium 1.5µg 0.7µg 1%
Zinc 0.37mg 0.27mg 1%
Potassium 240mg 191mg 1%
Carbs 8.35g 6.43g 1%
Fats 0.4g 0.1g 0%
Net carbs 8.35g 4.63g N/A
Sugar 3.8g N/A
Vitamin E 0.03mg 0%
Vitamin B3 0.41mg 0.4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.105g 0.011g 0%
Monounsaturated fat 0.036g 0.006g 0%
Tryptophan 0.032mg 0.009mg 0%
Threonine 0.104mg 0.025mg 0%
Isoleucine 0.15mg 0.036mg 0%
Leucine 0.2mg 0.033mg 0%
Lysine 0.184mg 0.036mg 0%
Methionine 0.04mg 0.011mg 0%
Phenylalanine 0.154mg 0.017mg 0%
Valine 0.162mg 0.03mg 0%
Histidine 0.09mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Turnip
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Yardlong bean (Asparagus bean) raw
11%
Turnip
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
12%
Turnip

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 63mg)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is lower in Saturated fat?
Turnip
Turnip is lower in Saturated fat (difference - 0.094g)
Which food is lower in glycemic index?
Turnip
Turnip is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.