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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.

Infographic

Yardlong bean (Asparagus bean) raw vs Wafer 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%
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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.
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%
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +∞%
~equal in Vitamin D ~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
Wafer
4
7% 14% 73% 5% 2%
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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Wafer
2
32% 37% 31%
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.
Yardlong bean (Asparagus bean) raw Wafer
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Wafer 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?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 4.136g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.