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  6. Yardlong bean (Asparagus bean) raw vs. Welsh onion

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

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Important differences between yardlong bean (Asparagus bean) raw and welsh onion

  • Yardlong bean (Asparagus bean) raw has more folate and magnesium; however, welsh onion has more iron, vitamin C, and vitamin A.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for folate is 12% more.
  • Yardlong bean (Asparagus bean) raw has 3 times more calcium than welsh onion. Yardlong bean (Asparagus bean) raw has 50mg of calcium, while welsh onion has 18mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than welsh onion.

The food varieties used in the comparison are Yardlong bean, raw and Onions, welsh, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Welsh onion 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% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +13.2%
Contains more PhosphorusPhosphorus +20.4%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +49.6%
Contains more SeleniumSelenium +150%
Contains more IronIron +159.6%
Contains more CopperCopper +45.8%
Contains more ZincZinc +40.5%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more FolateFolate +287.5%
Contains more Vitamin CVitamin C +43.6%
Contains more Vitamin B5Vitamin B5 +207.3%
Contains more Vitamin B6Vitamin B6 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Folate 62µg 16µg 12%
Fiber 2.4g 10%
Iron 0.47mg 1.22mg 9%
Vitamin C 18.8mg 27mg 9%
Vitamin A 43µg 5%
Vitamin B1 0.107mg 0.05mg 5%
Magnesium 44mg 23mg 5%
Vitamin B6 0.024mg 0.072mg 4%
Calcium 50mg 18mg 3%
Manganese 0.205mg 0.137mg 3%
Vitamin E 0.51mg 3%
Vitamin B5 0.055mg 0.169mg 2%
Copper 0.048mg 0.07mg 2%
Vitamin B2 0.11mg 0.09mg 2%
Protein 2.8g 1.9g 2%
Selenium 1.5µg 0.6µg 2%
Choline 5.3mg 1%
Calories 47kcal 34kcal 1%
Sodium 4mg 17mg 1%
Phosphorus 59mg 49mg 1%
Zinc 0.37mg 0.52mg 1%
Potassium 240mg 212mg 1%
Carbs 8.35g 6.5g 1%
Fats 0.4g 0.4g 0%
Net carbs 8.35g 4.1g N/A
Sugar 2.18g N/A
Vitamin B3 0.41mg 0.4mg 0%
Saturated fat 0.105g 0.067g 0%
Monounsaturated fat 0.036g 0.056g 0%
Polyunsaturated fat 0.169g 0.156g 0%
Tryptophan 0.032mg 0.021mg 0%
Threonine 0.104mg 0.074mg 0%
Isoleucine 0.15mg 0.081mg 0%
Leucine 0.2mg 0.113mg 0%
Lysine 0.184mg 0.095mg 0%
Methionine 0.04mg 0.021mg 0%
Phenylalanine 0.154mg 0.061mg 0%
Valine 0.162mg 0.084mg 0%
Histidine 0.09mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +47.4%
Contains more CarbsCarbs +28.5%
Contains more OtherOther +16.7%
~equal in Fats ~0.4g
~equal in Water ~90.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -36.2%
Contains more Mono. FatMonounsaturated fat +55.6%
~equal in Polyunsaturated fat ~0.156g

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.