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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 Phosphorus +150.8%
Contains more Zinc +132.4%
Contains more Copper +210.4%
Equal in Calcium - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Potassium +77.8%
Contains less Sodium -33.3%
Contains more Iron +346.8%
Contains more Magnesium +47.7%
Contains more Phosphorus +150.8%
Contains more Zinc +132.4%
Contains more Copper +210.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 +613.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +74.5%
Contains more Folate +181.8%
Contains more Vitamin B6 +370.8%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Amaranth grain Opinion
Net carbs 8.35g 16.59g Amaranth grain
Protein 2.8g 3.8g Amaranth grain
Fats 0.4g 1.58g Amaranth grain
Carbs 8.35g 18.69g Amaranth grain
Calories 47kcal 102kcal Amaranth grain
Starch g 16.23g Amaranth grain
Fructose g g
Sugar g g
Fiber g 2.1g Amaranth grain
Calcium 50mg 47mg Yardlong bean (Asparagus bean)
Iron 0.47mg 2.1mg Amaranth grain
Magnesium 44mg 65mg Amaranth grain
Phosphorus 59mg 148mg Amaranth grain
Potassium 240mg 135mg Yardlong bean (Asparagus bean)
Sodium 4mg 6mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 0.86mg Amaranth grain
Copper 0.048mg 0.149mg Amaranth grain
Vitamin A 865IU IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.19mg Amaranth grain
Vitamin D 0IU IU Yardlong bean (Asparagus bean)
Vitamin D 0µg µg Yardlong bean (Asparagus bean)
Vitamin C 18.8mg mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.015mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.022mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.235mg Yardlong bean (Asparagus bean)
Vitamin B5 0.055mg mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg 0.113mg Amaranth grain
Folate 62µg 22µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg µg Yardlong bean (Asparagus bean)
Vitamin K µg µg
Tryptophan 0.032mg mg Yardlong bean (Asparagus bean)
Threonine 0.104mg mg Yardlong bean (Asparagus bean)
Isoleucine 0.15mg mg Yardlong bean (Asparagus bean)
Leucine 0.2mg mg Yardlong bean (Asparagus bean)
Lysine 0.184mg mg Yardlong bean (Asparagus bean)
Methionine 0.04mg mg Yardlong bean (Asparagus bean)
Phenylalanine 0.154mg mg Yardlong bean (Asparagus bean)
Valine 0.162mg mg Yardlong bean (Asparagus bean)
Histidine 0.09mg mg Yardlong bean (Asparagus bean)
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 0.105g g Amaranth grain
Monounsaturated Fat 0.036g g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.169g g 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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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

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)

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.