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

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

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A recap on differences between yardlong bean (Asparagus bean) raw and yogurt

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, manganese, magnesium, and vitamin B1, yet yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus.
  • Yogurt covers your daily vitamin B12 needs 31% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yardlong bean, raw and Yogurt, Greek, plain, nonfat.

Infographic

Yardlong bean (Asparagus bean) raw vs Yogurt 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%
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +571.4%
Contains more CopperCopper +182.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +2177.8%
Contains more CalciumCalcium +120%
Contains more ZincZinc +40.5%
Contains more PhosphorusPhosphorus +128.8%
Contains more SeleniumSelenium +546.7%

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%
Yogurt
Yogurt
6
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more FolateFolate +785.7%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B5Vitamin B5 +501.8%
Contains more Vitamin B6Vitamin B6 +162.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin C 18.8mg 0mg 21%
Protein 2.8g 10.19g 15%
Selenium 1.5µg 9.7µg 15%
Folate 62µg 7µg 14%
Vitamin B2 0.11mg 0.278mg 13%
Phosphorus 59mg 135mg 11%
Manganese 0.205mg 0.009mg 9%
Magnesium 44mg 11mg 8%
Vitamin B1 0.107mg 0.023mg 7%
Calcium 50mg 110mg 6%
Vitamin B5 0.055mg 0.331mg 6%
Vitamin A 43µg 1µg 5%
Iron 0.47mg 0.07mg 5%
Potassium 240mg 141mg 3%
Copper 0.048mg 0.017mg 3%
Vitamin B6 0.024mg 0.063mg 3%
Choline 15.1mg 3%
Cholesterol 0mg 5mg 2%
Carbs 8.35g 3.6g 2%
Polyunsaturated fat 0.169g 0.012g 1%
Calories 47kcal 59kcal 1%
Vitamin B3 0.41mg 0.208mg 1%
Sodium 4mg 36mg 1%
Zinc 0.37mg 0.52mg 1%
Fats 0.4g 0.39g 0%
Net carbs 8.35g 3.6g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.105g 0.117g 0%
Monounsaturated fat 0.036g 0.053g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +131.9%
Contains more ProteinProtein +263.9%
Contains more OtherOther +20%
~equal in Fats ~0.39g
~equal in Water ~85.1g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Poly. FatPolyunsaturated fat +1308.3%
Contains more Mono. FatMonounsaturated fat +47.2%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.