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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, folate, and magnesium; however, vegetable is higher in vitamin A and manganese.
  • Vegetable covers your daily need for vitamin A, 68% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 6 times more vitamin C than vegetable. While yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, vegetable has only 3.2mg.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Yardlong bean (Asparagus bean) raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +42%
Contains more PhosphorusPhosphorus +15.7%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +400%
Contains more IronIron +74.5%
Contains more CopperCopper +72.9%
Contains more ZincZinc +32.4%
Contains more ManganeseManganese +84.9%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +487.5%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more FolateFolate +226.3%
Contains more Vitamin AVitamin A +397.7%
Contains more Vitamin B3Vitamin B3 +107.6%
Contains more Vitamin B5Vitamin B5 +174.5%
Contains more Vitamin B6Vitamin B6 +208.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Vegetable DV% diff.
Vitamin K 23.5µg 20%
Vitamin A 43µg 214µg 19%
Fiber 4.4g 18%
Vitamin C 18.8mg 3.2mg 17%
Folate 62µg 19µg 11%
Manganese 0.205mg 0.379mg 8%
Magnesium 44mg 22mg 5%
Copper 0.048mg 0.083mg 4%
Choline 24.1mg 4%
Vitamin B6 0.024mg 0.074mg 4%
Iron 0.47mg 0.82mg 4%
Vitamin E 0.38mg 3%
Vitamin B1 0.107mg 0.071mg 3%
Vitamin B3 0.41mg 0.851mg 3%
Calcium 50mg 25mg 3%
Potassium 240mg 169mg 2%
Vitamin B5 0.055mg 0.151mg 2%
Carbs 8.35g 13.09g 2%
Selenium 1.5µg 0.3µg 2%
Polyunsaturated fat 0.169g 0.072g 1%
Calories 47kcal 65kcal 1%
Vitamin B2 0.11mg 0.12mg 1%
Sodium 4mg 35mg 1%
Phosphorus 59mg 51mg 1%
Zinc 0.37mg 0.49mg 1%
Protein 2.8g 2.86g 0%
Fats 0.4g 0.15g 0%
Net carbs 8.35g 8.69g N/A
Sugar 3.12g N/A
Saturated fat 0.105g 0.031g 0%
Monounsaturated fat 0.036g 0.01g 0%
Tryptophan 0.032mg 0.029mg 0%
Threonine 0.104mg 0.115mg 0%
Isoleucine 0.15mg 0.139mg 0%
Leucine 0.2mg 0.19mg 0%
Lysine 0.184mg 0.17mg 0%
Methionine 0.04mg 0.034mg 0%
Phenylalanine 0.154mg 0.12mg 0%
Valine 0.162mg 0.149mg 0%
Histidine 0.09mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +166.7%
Contains more CarbsCarbs +56.8%
Contains more OtherOther +11.7%
~equal in Protein ~2.86g
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +134.7%
Contains less Sat. FatSaturated fat -70.5%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.