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  6. Yardlong bean (Asparagus bean) vs. Amaranth grain

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

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Important differences between Yardlong bean (Asparagus bean) and Amaranth grain

  • Yardlong bean (Asparagus bean) has more Vitamin B2, Vitamin B1, and Folate, however, Amaranth grain is richer in Manganese, Iron, Phosphorus, Copper, Selenium, Vitamin B6, and Magnesium.
  • Amaranth grain's daily need coverage for Manganese is 28% more.
  • Yardlong bean (Asparagus bean) contains 6 times more Vitamin B1 than Amaranth grain. Yardlong bean (Asparagus bean) contains 0.085mg of Vitamin B1, while Amaranth grain contains 0.015mg.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Amaranth grain, cooked.

Infographic

Yardlong bean (Asparagus bean) vs Amaranth grain 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
8
Amaranth grain
Amaranth grain
Contains more Potassium +114.8%
Contains less Sodium -33.3%
Contains more Iron +114.3%
Contains more Magnesium +54.8%
Contains more Phosphorus +159.6%
Contains more Zinc +138.9%
Contains more Copper +217%
Contains more Manganese +324.9%
Contains more Selenium +266.7%
Equal in Calcium - 47
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Potassium +114.8%
Contains less Sodium -33.3%
Contains more Iron +114.3%
Contains more Magnesium +54.8%
Contains more Phosphorus +159.6%
Contains more Zinc +138.9%
Contains more Copper +217%
Contains more Manganese +324.9%
Contains more Selenium +266.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
9
:
2
Amaranth grain
Amaranth grain
Contains more Vitamin B1 +466.7%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +168.1%
Contains more Folate +104.5%
Contains more Vitamin B6 +370.8%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +466.7%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +168.1%
Contains more Folate +104.5%
Contains more Vitamin B6 +370.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Amaranth grain
Amaranth grain
Contains more Water +16.4%
Contains more Protein +50.2%
Contains more Fats +1480%
Contains more Carbs +103.6%
Equal in Other - 0.77
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Water +16.4%
Contains more Protein +50.2%
Contains more Fats +1480%
Contains more Carbs +103.6%
Equal in Other - 0.77

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Amaranth grain Opinion
Net carbs 9.18g 16.59g Amaranth grain
Protein 2.53g 3.8g Amaranth grain
Fats 0.1g 1.58g Amaranth grain
Carbs 9.18g 18.69g Amaranth grain
Calories 47kcal 102kcal Amaranth grain
Starch 16.23g Amaranth grain
Fiber 2.1g Amaranth grain
Calcium 44mg 47mg Amaranth grain
Iron 0.98mg 2.1mg Amaranth grain
Magnesium 42mg 65mg Amaranth grain
Phosphorus 57mg 148mg Amaranth grain
Potassium 290mg 135mg Yardlong bean (Asparagus bean)
Sodium 4mg 6mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.86mg Amaranth grain
Copper 0.047mg 0.149mg Amaranth grain
Manganese 0.201mg 0.854mg Amaranth grain
Selenium 1.5µg 5.5µg Amaranth grain
Vitamin A 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.19mg Amaranth grain
Vitamin C 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.015mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.022mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.235mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg 0.113mg Amaranth grain
Folate 45µg 22µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g Amaranth grain
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean)
5%
Amaranth grain
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
43%
Amaranth grain

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 - 0.026g)
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)

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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.