Yardlong bean (Asparagus bean) raw vs. Wafer — In-Depth Nutrition Comparison
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What are the main differences between yardlong bean (Asparagus bean) raw and wafer?
- Yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A, while wafer is higher in copper, iron, manganese, vitamin B3, vitamin B2, and phosphorus.
- Wafer's daily need coverage for copper is 46% higher.
- Yardlong bean (Asparagus bean) raw is lower in saturated fat.
- Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than wafer (61).
We used Yardlong bean, raw and Cookies, chocolate wafers types in this comparison.
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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.
| Contains more CalciumCalcium | +61.3% |
| Contains more PotassiumPotassium | +14.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more MagnesiumMagnesium | +20.5% |
| Contains more IronIron | +753.2% |
| Contains more CopperCopper | +864.6% |
| Contains more ZincZinc | +194.6% |
| Contains more PhosphorusPhosphorus | +123.7% |
| Contains more ManganeseManganese | +239.5% |
| Contains more SeleniumSelenium | +280% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1333.3% |
| Contains more FolateFolate | +31.9% |
| Contains more Vitamin B1Vitamin B1 | +89.7% |
| Contains more Vitamin B2Vitamin B2 | +141.8% |
| Contains more Vitamin B3Vitamin B3 | +597.1% |
| Contains more Vitamin B5Vitamin B5 | +592.7% |
| Contains more Vitamin B6Vitamin B6 | +112.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1852.2% |
| Contains more ProteinProtein | +135.7% |
| Contains more FatsFats | +3450% |
| Contains more CarbsCarbs | +770.7% |
| Contains more OtherOther | +233.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +13413.9% |
| Contains more Poly. FatPolyunsaturated fat | +2357.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.048mg | 0.463mg | 46% |
| Iron | 0.47mg | 4.01mg | 44% |
| Polyunsaturated fat | 0.169g | 4.153g | 27% |
| Sodium | 4mg | 580mg | 25% |
| Fats | 0.4g | 14.2g | 21% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Carbs | 8.35g | 72.7g | 21% |
| Manganese | 0.205mg | 0.696mg | 21% |
| Calories | 47kcal | 433kcal | 19% |
| Saturated fat | 0.105g | 4.241g | 19% |
| Vitamin B3 | 0.41mg | 2.858mg | 15% |
| Fiber | 3.4g | 14% | |
| Monounsaturated fat | 0.036g | 4.865g | 12% |
| Vitamin B2 | 0.11mg | 0.266mg | 12% |
| Phosphorus | 59mg | 132mg | 10% |
| Selenium | 1.5µg | 5.7µg | 8% |
| Vitamin B1 | 0.107mg | 0.203mg | 8% |
| Protein | 2.8g | 6.6g | 8% |
| Zinc | 0.37mg | 1.09mg | 7% |
| Vitamin B5 | 0.055mg | 0.381mg | 7% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin A | 43µg | 3µg | 4% |
| Folate | 62µg | 47µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin B6 | 0.024mg | 0.051mg | 2% |
| Calcium | 50mg | 31mg | 2% |
| Magnesium | 44mg | 53mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Potassium | 240mg | 210mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 8.35g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.032mg | 0.096mg | 0% |
| Threonine | 0.104mg | 0.22mg | 0% |
| Isoleucine | 0.15mg | 0.261mg | 0% |
| Leucine | 0.2mg | 0.447mg | 0% |
| Lysine | 0.184mg | 0.281mg | 0% |
| Methionine | 0.04mg | 0.105mg | 0% |
| Phenylalanine | 0.154mg | 0.308mg | 0% |
| Valine | 0.162mg | 0.323mg | 0% |
| Histidine | 0.09mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
17%
65%
Comparison summary
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 4.136g)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)