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

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

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Significant differences between yardlong bean (Asparagus bean) raw and flour

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, flour is richer in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, manganese, and copper.
  • Flour covers your daily selenium needs 59% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of flour is 72.

Specific food types used in this comparison are Yardlong bean, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Yardlong bean (Asparagus bean) raw vs Flour 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%
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +124.3%
Contains more IronIron +887.2%
Contains more CopperCopper +200%
Contains more ZincZinc +89.2%
Contains more PhosphorusPhosphorus +83.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +232.7%
Contains more SeleniumSelenium +2160%

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%
Flour
Flour
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +633.6%
Contains more Vitamin B2Vitamin B2 +349.1%
Contains more Vitamin B3Vitamin B3 +1340%
Contains more Vitamin B5Vitamin B5 +696.4%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more FolateFolate +195.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Flour DV% diff.
Selenium 1.5µg 33.9µg 59%
Vitamin B1 0.107mg 0.785mg 57%
Iron 0.47mg 4.64mg 52%
Vitamin B3 0.41mg 5.904mg 34%
Folate 62µg 183µg 30%
Vitamin B2 0.11mg 0.494mg 30%
Carbs 8.35g 76.31g 23%
Vitamin C 18.8mg 0mg 21%
Manganese 0.205mg 0.682mg 21%
Calories 47kcal 364kcal 16%
Protein 2.8g 10.33g 15%
Copper 0.048mg 0.144mg 11%
Fiber 2.7g 11%
Vitamin B5 0.055mg 0.438mg 8%
Phosphorus 59mg 108mg 7%
Magnesium 44mg 22mg 5%
Vitamin A 43µg 0µg 5%
Calcium 50mg 15mg 4%
Potassium 240mg 107mg 4%
Zinc 0.37mg 0.7mg 3%
Vitamin B6 0.024mg 0.044mg 2%
Choline 10.4mg 2%
Polyunsaturated fat 0.169g 0.413g 2%
Fats 0.4g 0.98g 1%
Net carbs 8.35g 73.61g N/A
Sugar 0.27g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.105g 0.155g 0%
Monounsaturated fat 0.036g 0.087g 0%
Tryptophan 0.032mg 0.127mg 0%
Threonine 0.104mg 0.281mg 0%
Isoleucine 0.15mg 0.357mg 0%
Leucine 0.2mg 0.71mg 0%
Lysine 0.184mg 0.228mg 0%
Methionine 0.04mg 0.183mg 0%
Phenylalanine 0.154mg 0.52mg 0%
Valine 0.162mg 0.415mg 0%
Histidine 0.09mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +637%
Contains more OtherOther +30.4%
Contains more ProteinProtein +268.9%
Contains more FatsFats +145%
Contains more CarbsCarbs +813.9%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -32.3%
Contains more Mono. FatMonounsaturated fat +141.7%
Contains more Poly. FatPolyunsaturated fat +144.4%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.