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

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

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What are the main differences between yardlong bean (Asparagus bean) raw and waffle?

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, while waffle is higher in selenium, iron, calcium, phosphorus, vitamin B2, and vitamin B1.
  • Waffle's daily need coverage for selenium is 81% higher.
  • Waffle has 47 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while waffle has 0.4mg.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.

We used Yardlong bean, raw and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Waffle 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%
Waffle
Waffle
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +131.6%
Contains more PotassiumPotassium +50.9%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +410%
Contains more IronIron +391.5%
Contains more CopperCopper +29.2%
Contains more ZincZinc +83.8%
Contains more PhosphorusPhosphorus +222%
Contains more ManganeseManganese +29.3%
Contains more SeleniumSelenium +2980%

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%
Waffle
Waffle
7
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +4600%
Contains more FolateFolate +34.8%
Contains more Vitamin AVitamin A +51.2%
Contains more Vitamin B1Vitamin B1 +145.8%
Contains more Vitamin B2Vitamin B2 +215.5%
Contains more Vitamin B3Vitamin B3 +405.6%
Contains more Vitamin B5Vitamin B5 +781.8%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Waffle DV% diff.
Selenium 1.5µg 46.2µg 81%
Polyunsaturated fat 0.169g 6.785g 44%
Cholesterol 0mg 69mg 23%
Iron 0.47mg 2.31mg 23%
Sodium 4mg 511mg 22%
Fats 0.4g 14.1g 21%
Calcium 50mg 255mg 21%
Vitamin C 18.8mg 0.4mg 20%
Phosphorus 59mg 190mg 19%
Vitamin B2 0.11mg 0.347mg 18%
Saturated fat 0.105g 2.866g 13%
Vitamin B1 0.107mg 0.263mg 13%
Calories 47kcal 291kcal 12%
Protein 2.8g 7.9g 10%
Vitamin B12 0µg 0.25µg 10%
Vitamin B3 0.41mg 2.073mg 10%
Monounsaturated fat 0.036g 3.521g 9%
Vitamin B5 0.055mg 0.485mg 9%
Carbs 8.35g 32.9g 8%
Magnesium 44mg 19mg 6%
Folate 62µg 46µg 4%
Zinc 0.37mg 0.68mg 3%
Manganese 0.205mg 0.265mg 3%
Vitamin B6 0.024mg 0.056mg 2%
Potassium 240mg 159mg 2%
Vitamin A 43µg 65µg 2%
Copper 0.048mg 0.062mg 2%
Net carbs 8.35g 32.9g N/A
Tryptophan 0.032mg 0.099mg 0%
Threonine 0.104mg 0.289mg 0%
Isoleucine 0.15mg 0.362mg 0%
Leucine 0.2mg 0.63mg 0%
Lysine 0.184mg 0.384mg 0%
Methionine 0.04mg 0.179mg 0%
Phenylalanine 0.154mg 0.395mg 0%
Valine 0.162mg 0.409mg 0%
Histidine 0.09mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +109.2%
Contains more ProteinProtein +182.1%
Contains more FatsFats +3425%
Contains more CarbsCarbs +294%
Contains more OtherOther +416.7%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +9680.6%
Contains more Poly. FatPolyunsaturated fat +3914.8%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.