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

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

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The main differences between yardlong bean (Asparagus bean) raw and yolk

  • Yolk is richer than yardlong bean (Asparagus bean) raw in selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, vitamin B2, iron, and vitamin B6.
  • Daily need coverage for cholesterol for yolk is 362% higher.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Yolk has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Egg, yolk, raw, fresh.

Infographic

Yardlong bean (Asparagus bean) raw vs Yolk 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%
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +780%
Contains more PotassiumPotassium +120.2%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +272.7%
Contains more CalciumCalcium +158%
Contains more IronIron +480.9%
Contains more CopperCopper +60.4%
Contains more ZincZinc +521.6%
Contains more PhosphorusPhosphorus +561%
Contains more SeleniumSelenium +3633.3%

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%
Yolk
Yolk
11
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1608.3%
Contains more Vitamin AVitamin A +786%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B5Vitamin B5 +5336.4%
Contains more Vitamin B6Vitamin B6 +1358.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +135.5%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 820.2mg 149%
Selenium 1.5µg 56µg 99%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.055mg 2.99mg 59%
Phosphorus 59mg 390mg 47%
Saturated fat 0.105g 9.551g 43%
Fats 0.4g 26.54g 40%
Vitamin A 43µg 381µg 38%
Vitamin B2 0.11mg 0.528mg 32%
Monounsaturated fat 0.036g 11.738g 29%
Iron 0.47mg 2.73mg 28%
Vitamin D 0µg 5.4µg 27%
Polyunsaturated fat 0.169g 4.204g 27%
Vitamin D 0IU 218IU 27%
Protein 2.8g 15.86g 26%
Vitamin B6 0.024mg 0.35mg 25%
Vitamin C 18.8mg 0mg 21%
Folate 62µg 146µg 21%
Zinc 0.37mg 2.3mg 18%
Vitamin E 2.58mg 17%
Calories 47kcal 322kcal 14%
Magnesium 44mg 5mg 9%
Calcium 50mg 129mg 8%
Manganese 0.205mg 0.055mg 7%
Vitamin B1 0.107mg 0.176mg 6%
Potassium 240mg 109mg 4%
Copper 0.048mg 0.077mg 3%
Vitamin B3 0.41mg 0.024mg 2%
Sodium 4mg 48mg 2%
Carbs 8.35g 3.59g 2%
Vitamin K 0.7µg 1%
Net carbs 8.35g 3.59g N/A
Sugar 0.56g N/A
Tryptophan 0.032mg 0.177mg 0%
Threonine 0.104mg 0.687mg 0%
Isoleucine 0.15mg 0.866mg 0%
Leucine 0.2mg 1.399mg 0%
Lysine 0.184mg 1.217mg 0%
Methionine 0.04mg 0.378mg 0%
Phenylalanine 0.154mg 0.681mg 0%
Valine 0.162mg 0.949mg 0%
Histidine 0.09mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g 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
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +132.6%
Contains more WaterWater +67.9%
Contains more ProteinProtein +466.4%
Contains more FatsFats +6535%
Contains more OtherOther +183.3%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +32505.6%
Contains more Poly. FatPolyunsaturated fat +2387.6%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.