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  6. Yardlong bean (Asparagus bean) raw vs. White bread

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

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How are yardlong bean (Asparagus bean) raw and white bread different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, white bread is richer in iron, selenium, vitamin B1, vitamin B3, manganese, folate, and vitamin B2.
  • White bread covers your daily need for iron, 39% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less sodium.
  • 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 white bread is 73.

Yardlong bean, raw and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +91.3%
Contains more PotassiumPotassium +90.5%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +188%
Contains more IronIron +668.1%
Contains more CopperCopper +110.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +66.1%
Contains more ManganeseManganese +161.5%
Contains more SeleniumSelenium +1366.7%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +398.1%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more Vitamin B3Vitamin B3 +1065.9%
Contains more Vitamin B5Vitamin B5 +874.5%
Contains more Vitamin B6Vitamin B6 +262.5%
Contains more FolateFolate +79%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw White bread DV% diff.
Iron 0.47mg 3.61mg 39%
Selenium 1.5µg 22µg 37%
Vitamin B1 0.107mg 0.533mg 36%
Vitamin B3 0.41mg 4.78mg 27%
Vitamin C 18.8mg 0mg 21%
Sodium 4mg 490mg 21%
Starch 37.17g 15%
Carbs 8.35g 49.42g 14%
Manganese 0.205mg 0.536mg 14%
Folate 62µg 111µg 12%
Protein 2.8g 8.85g 12%
Calories 47kcal 266kcal 11%
Fiber 2.7g 11%
Polyunsaturated fat 0.169g 1.602g 10%
Vitamin B2 0.11mg 0.243mg 10%
Vitamin B5 0.055mg 0.536mg 10%
Calcium 50mg 144mg 9%
Copper 0.048mg 0.101mg 6%
Phosphorus 59mg 98mg 6%
Fats 0.4g 3.33g 5%
Vitamin A 43µg 0µg 5%
Magnesium 44mg 23mg 5%
Vitamin B6 0.024mg 0.087mg 5%
Fructose 2.43g 3%
Saturated fat 0.105g 0.698g 3%
Zinc 0.37mg 0.74mg 3%
Choline 14.6mg 3%
Potassium 240mg 126mg 3%
Monounsaturated fat 0.036g 0.599g 1%
Vitamin E 0.22mg 1%
Net carbs 8.35g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +141.2%
Contains more ProteinProtein +216.1%
Contains more FatsFats +732.5%
Contains more CarbsCarbs +491.9%
Contains more OtherOther +230%

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% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +1563.9%
Contains more Poly. FatPolyunsaturated fat +847.9%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.