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

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Summary of differences between yardlong bean (Asparagus bean) raw and whey

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, manganese, magnesium, vitamin B1, and iron; however, whey is higher in vitamin B12 and vitamin B5.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 21% more than whey.
  • Yardlong bean (Asparagus bean) raw has 205 times more manganese than whey. While yardlong bean (Asparagus bean) raw has 0.205mg of manganese, whey has only 0.001mg.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Whey, sweet, fluid.

Infographic

Yardlong bean (Asparagus bean) raw vs Whey 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%
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +49.1%
Contains more IronIron +683.3%
Contains more CopperCopper +1100%
Contains more ZincZinc +184.6%
Contains more PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +20400%
Contains more SeleniumSelenium +26.7%
~equal in Calcium ~47mg

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%
Whey
5
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +18700%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +197.2%
Contains more Vitamin B3Vitamin B3 +454.1%
Contains more FolateFolate +6100%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B5Vitamin B5 +596.4%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +229.4%
Contains more CarbsCarbs +62.5%
Contains more OtherOther +13.2%
~equal in Fats ~0.36g
~equal in Water ~93.12g

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
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -54.3%
Contains more Poly. FatPolyunsaturated fat +1436.4%
Contains more Mono. FatMonounsaturated fat +177.8%

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 Whey
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Whey DV% diff.
Vitamin C 18.8mg 0.1mg 21%
Folate 62µg 1µg 15%
Vitamin B12 0µg 0.28µg 12%
Manganese 0.205mg 0.001mg 9%
Magnesium 44mg 8mg 9%
Vitamin B5 0.055mg 0.383mg 7%
Vitamin B1 0.107mg 0.036mg 6%
Copper 0.048mg 0.004mg 5%
Iron 0.47mg 0.06mg 5%
Protein 2.8g 0.85g 4%
Vitamin A 43µg 3µg 4%
Vitamin B2 0.11mg 0.158mg 4%
Choline 16mg 3%
Potassium 240mg 161mg 2%
Vitamin B3 0.41mg 0.074mg 2%
Zinc 0.37mg 0.13mg 2%
Phosphorus 59mg 46mg 2%
Sodium 4mg 54mg 2%
Vitamin B6 0.024mg 0.031mg 1%
Saturated fat 0.105g 0.23g 1%
Polyunsaturated fat 0.169g 0.011g 1%
Calories 47kcal 27kcal 1%
Selenium 1.5µg 1.9µg 1%
Cholesterol 0mg 2mg 1%
Carbs 8.35g 5.14g 1%
Fats 0.4g 0.36g 0%
Net carbs 8.35g 5.14g N/A
Calcium 50mg 47mg 0%
Sugar 5.14g N/A
Monounsaturated fat 0.036g 0.1g 0%
Tryptophan 0.032mg 0.013mg 0%
Threonine 0.104mg 0.054mg 0%
Isoleucine 0.15mg 0.047mg 0%
Leucine 0.2mg 0.078mg 0%
Lysine 0.184mg 0.068mg 0%
Methionine 0.04mg 0.016mg 0%
Phenylalanine 0.154mg 0.027mg 0%
Valine 0.162mg 0.046mg 0%
Histidine 0.09mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Whey
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
9%
Whey
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
8%
Whey

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 - 5.14g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.125g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $3.6)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.