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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 RAE, and Manganese.
  • Vegetable covers your daily need of Vitamin A RAE 19% 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.

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
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
6
:
4
Vegetable
Vegetable
Contains more Calcium +100%
Contains more Magnesium +100%
Contains more Phosphorus +15.7%
Contains more Potassium +42%
Contains less Sodium -88.6%
Contains more Selenium +400%
Contains more Iron +74.5%
Contains more Zinc +32.4%
Contains more Copper +72.9%
Contains more Manganese +84.9%
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%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +100%
Contains more Magnesium +100%
Contains more Phosphorus +15.7%
Contains more Potassium +42%
Contains less Sodium -88.6%
Contains more Selenium +400%
Contains more Iron +74.5%
Contains more Zinc +32.4%
Contains more Copper +72.9%
Contains more Manganese +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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
7
Vegetable
Vegetable
Contains more Vitamin C +487.5%
Contains more Vitamin B1 +50.7%
Contains more Folate +226.3%
Contains more Vitamin A +394.5%
Contains more Vitamin B3 +107.6%
Contains more Vitamin B5 +174.5%
Contains more Vitamin B6 +208.3%
Equal in Vitamin B2 - 0.12
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +487.5%
Contains more Vitamin B1 +50.7%
Contains more Folate +226.3%
Contains more Vitamin A +394.5%
Contains more Vitamin B3 +107.6%
Contains more Vitamin B5 +174.5%
Contains more Vitamin B6 +208.3%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
3
Vegetable
Vegetable
Contains more Fats +166.7%
Contains more Carbs +56.8%
Contains more Other +11.7%
Equal in Protein - 2.86
Equal in Water - 83.23
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
Vegetable
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 Fats +166.7%
Contains more Carbs +56.8%
Contains more Other +11.7%
Equal in Protein - 2.86
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +134.7%
Contains less Saturated Fat -70.5%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +134.7%
Contains less Saturated Fat -70.5%

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 Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Vegetable Opinion
Net carbs 8.35g 8.69g Vegetable
Protein 2.8g 2.86g Vegetable
Fats 0.4g 0.15g Yardlong bean (Asparagus bean) raw
Carbs 8.35g 13.09g Vegetable
Calories 47kcal 65kcal Vegetable
Sugar 3.12g Yardlong bean (Asparagus bean) raw
Fiber 4.4g Vegetable
Calcium 50mg 25mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 0.82mg Vegetable
Magnesium 44mg 22mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 51mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 169mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 35mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 0.49mg Vegetable
Copper 0.048mg 0.083mg Vegetable
Manganese 0.205mg 0.379mg Vegetable
Selenium 1.5µg 0.3µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 4277IU Vegetable
Vitamin A RAE 43µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 18.8mg 3.2mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.071mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.11mg 0.12mg Vegetable
Vitamin B3 0.41mg 0.851mg Vegetable
Vitamin B5 0.055mg 0.151mg Vegetable
Vitamin B6 0.024mg 0.074mg Vegetable
Folate 62µg 19µg Yardlong bean (Asparagus bean) raw
Vitamin K 23.5µg Vegetable
Tryptophan 0.032mg 0.029mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg 0.115mg Vegetable
Isoleucine 0.15mg 0.139mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.19mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg 0.17mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.034mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg 0.12mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg 0.149mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg 0.073mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 0.031g Vegetable
Monounsaturated Fat 0.036g 0.01g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.169g 0.072g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 31mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.