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Yardlong bean (Asparagus bean) vs Amaranth grain - In-Depth Nutrition Comparison

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Differences between Yardlong bean (Asparagus bean) and Amaranth grain

  • Yardlong bean (Asparagus bean) has more Folate, Vitamin B1, and Vitamin B2, while Amaranth grain has more Manganese, Iron, Phosphorus, Copper, Selenium, and Vitamin B6.
  • Amaranth grain's daily need coverage for Manganese is 28% higher.
  • Amaranth grain contains 7 times less Vitamin B1 than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) contains 0.107mg of Vitamin B1, while Amaranth grain contains 0.015mg.

The food types used in this comparison are Yardlong bean, raw and Amaranth grain, cooked.

Infographic

Yardlong bean (Asparagus bean) vs Amaranth grain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +77.8%
Contains less Sodium -33.3%
Contains more Iron +346.8%
Contains more Magnesium +47.7%
Contains more Copper +210.4%
Contains more Zinc +132.4%
Contains more Phosphorus +150.8%
Equal in Calcium - 47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Potassium +77.8%
Contains less Sodium -33.3%
Contains more Iron +346.8%
Contains more Magnesium +47.7%
Contains more Copper +210.4%
Contains more Zinc +132.4%
Contains more Phosphorus +150.8%
Equal in Calcium - 47

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +613.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +74.5%
Contains more Folate +181.8%
Contains more Vitamin B6 +370.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Contains more Vitamin B1 +613.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +74.5%
Contains more Folate +181.8%
Contains more Vitamin B6 +370.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
5
Amaranth grain
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
36
Amaranth grain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
23%
Amaranth grain
Carbohydrates
8%
Yardlong bean (Asparagus bean)
19%
Amaranth grain
Fats
2%
Yardlong bean (Asparagus bean)
7%
Amaranth grain

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Amaranth grain
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 11)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $3)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.105g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Amaranth grain Opinion
Calories 47 102 Amaranth grain
Protein 2.8 3.8 Amaranth grain
Fats 0.4 1.58 Amaranth grain
Vitamin C 18.8 Yardlong bean (Asparagus bean)
Carbs 8.35 18.69 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Yardlong bean (Asparagus bean)
Iron 0.47 2.1 Amaranth grain
Calcium 50 47 Yardlong bean (Asparagus bean)
Potassium 240 135 Yardlong bean (Asparagus bean)
Magnesium 44 65 Amaranth grain
Sugar
Fiber 2.1 Amaranth grain
Copper 0.048 0.149 Amaranth grain
Zinc 0.37 0.86 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 59 148 Amaranth grain
Sodium 4 6 Yardlong bean (Asparagus bean)
Vitamin A 865 Yardlong bean (Asparagus bean)
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Yardlong bean (Asparagus bean)
Vitamin B1 0.107 0.015 Yardlong bean (Asparagus bean)
Vitamin B2 0.11 0.022 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 0.235 Yardlong bean (Asparagus bean)
Vitamin B5 0.055 Yardlong bean (Asparagus bean)
Vitamin B6 0.024 0.113 Amaranth grain
Vitamin B12 0 Yardlong bean (Asparagus bean)
Vitamin K
Folate 62 22 Yardlong bean (Asparagus bean)
Trans Fat 0 Amaranth grain
Saturated Fat 0.105 Amaranth grain
Monounsaturated Fat 0.036 Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.169 Yardlong bean (Asparagus bean)
Tryptophan 0.032 Yardlong bean (Asparagus bean)
Threonine 0.104 Yardlong bean (Asparagus bean)
Isoleucine 0.15 Yardlong bean (Asparagus bean)
Leucine 0.2 Yardlong bean (Asparagus bean)
Lysine 0.184 Yardlong bean (Asparagus bean)
Methionine 0.04 Yardlong bean (Asparagus bean)
Phenylalanine 0.154 Yardlong bean (Asparagus bean)
Valine 0.162 Yardlong bean (Asparagus bean)
Histidine 0.09 Yardlong bean (Asparagus bean)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.