Yardlong bean (Asparagus bean) raw vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between yardlong bean (Asparagus bean) raw and wheat
- Wheat is higher than yardlong bean (Asparagus bean) raw in selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, vitamin B6, vitamin B1, and magnesium.
- Wheat covers your daily selenium needs 160% more than yardlong bean (Asparagus bean) raw.
- The glycemic index of wheat is lower.
Food varieties used in this article are Yardlong bean, raw and Wheat, durum.
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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 | +47.1% |
| Contains more MagnesiumMagnesium | +227.3% |
| Contains more PotassiumPotassium | +79.6% |
| Contains more IronIron | +648.9% |
| Contains more CopperCopper | +1052.1% |
| Contains more ZincZinc | +1024.3% |
| Contains more PhosphorusPhosphorus | +761% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +1369.3% |
| Contains more SeleniumSelenium | +5860% |
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 | +∞% |
| Contains more FolateFolate | +44.2% |
| Contains more Vitamin B1Vitamin B1 | +291.6% |
| Contains more Vitamin B3Vitamin B3 | +1543.4% |
| Contains more Vitamin B5Vitamin B5 | +1600% |
| Contains more Vitamin B6Vitamin B6 | +1645.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1.5µg | 89.4µg | 160% |
| Manganese | 0.205mg | 3.012mg | 122% |
| Phosphorus | 59mg | 508mg | 64% |
| Copper | 0.048mg | 0.553mg | 56% |
| Vitamin B3 | 0.41mg | 6.738mg | 40% |
| Iron | 0.47mg | 3.52mg | 38% |
| Zinc | 0.37mg | 4.16mg | 34% |
| Vitamin B6 | 0.024mg | 0.419mg | 30% |
| Vitamin B1 | 0.107mg | 0.419mg | 26% |
| Magnesium | 44mg | 144mg | 24% |
| Protein | 2.8g | 13.68g | 22% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Carbs | 8.35g | 71.13g | 21% |
| Vitamin B5 | 0.055mg | 0.935mg | 18% |
| Calories | 47kcal | 339kcal | 15% |
| Potassium | 240mg | 431mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Folate | 62µg | 43µg | 5% |
| Polyunsaturated fat | 0.169g | 0.978g | 5% |
| Fats | 0.4g | 2.47g | 3% |
| Calcium | 50mg | 34mg | 2% |
| Saturated fat | 0.105g | 0.454g | 2% |
| Vitamin B2 | 0.11mg | 0.121mg | 1% |
| Monounsaturated fat | 0.036g | 0.344g | 1% |
| Net carbs | 8.35g | 71.13g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Tryptophan | 0.032mg | 0.176mg | 0% |
| Threonine | 0.104mg | 0.366mg | 0% |
| Isoleucine | 0.15mg | 0.533mg | 0% |
| Leucine | 0.2mg | 0.934mg | 0% |
| Lysine | 0.184mg | 0.303mg | 0% |
| Methionine | 0.04mg | 0.221mg | 0% |
| Phenylalanine | 0.154mg | 0.681mg | 0% |
| Valine | 0.162mg | 0.594mg | 0% |
| Histidine | 0.09mg | 0.322mg | 0% |
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:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more WaterWater | +703% |
| Contains more ProteinProtein | +388.6% |
| Contains more FatsFats | +517.5% |
| Contains more CarbsCarbs | +751.9% |
| Contains more OtherOther | +196.7% |
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
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Mono. FatMonounsaturated fat | +855.6% |
| Contains more Poly. FatPolyunsaturated fat | +478.7% |