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  6. Yardlong bean (Asparagus bean) raw vs. Winter melon

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

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Important differences between yardlong bean (Asparagus bean) raw and winter melon

  • Winter melon has less vitamin A, folate, magnesium, potassium, vitamin C, manganese, phosphorus, and vitamin B1.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin A is 17% more.
  • Yardlong bean (Asparagus bean) raw has 40 times more potassium than winter melon. Yardlong bean (Asparagus bean) raw has 240mg of potassium, while winter melon has 6mg.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.

The food varieties used in the comparison are Yardlong bean, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Winter melon infographic
Infographic link

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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +163.2%
Contains more PotassiumPotassium +3900%
Contains more IronIron +17.5%
Contains more CopperCopper +108.7%
Contains more PhosphorusPhosphorus +210.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +253.4%
Contains more SeleniumSelenium +650%
Contains more ZincZinc +64.9%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +44.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more FolateFolate +1140%
Contains more Vitamin B5Vitamin B5 +141.8%
Contains more Vitamin B6Vitamin B6 +45.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Winter melon DV% diff.
Folate 62µg 5µg 14%
Fiber 2.9g 12%
Magnesium 44mg 10mg 8%
Potassium 240mg 6mg 7%
Vitamin B1 0.107mg 0.04mg 6%
Vitamin C 18.8mg 13mg 6%
Manganese 0.205mg 0.058mg 6%
Phosphorus 59mg 19mg 6%
Vitamin A 43µg 0µg 5%
Protein 2.8g 0.4g 5%
Sodium 4mg 111mg 5%
Calcium 50mg 19mg 3%
Copper 0.048mg 0.023mg 3%
Vitamin B5 0.055mg 0.133mg 2%
Selenium 1.5µg 0.2µg 2%
Calories 47kcal 13kcal 2%
Zinc 0.37mg 0.61mg 2%
Carbs 8.35g 3g 2%
Vitamin B6 0.024mg 0.035mg 1%
Iron 0.47mg 0.4mg 1%
Polyunsaturated fat 0.169g 0.087g 1%
Fats 0.4g 0.2g 0%
Net carbs 8.35g 0.1g N/A
Vitamin B2 0.11mg 0.11mg 0%
Vitamin B3 0.41mg 0.4mg 0%
Saturated fat 0.105g 0.016g 0%
Monounsaturated fat 0.036g 0.037g 0%
Tryptophan 0.032mg 0.002mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0.009mg 0%
Methionine 0.04mg 0.003mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +600%
Contains more FatsFats +100%
Contains more CarbsCarbs +178.3%
Contains more OtherOther +100%
~equal in Water ~96.1g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Poly. FatPolyunsaturated fat +94.3%
Contains less Sat. FatSaturated fat -84.8%
~equal in Monounsaturated fat ~0.037g

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.