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Yardlong beans vs. Arrowroot — In-Depth Nutrition Comparison

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What are the differences between yardlong beans and arrowroot?

  • Yardlong beans is higher in vitamin C and vitamin A, yet arrowroot is higher in folate, vitamin B6, iron, copper, vitamin B3, and phosphorus.
  • Arrowroot's daily need coverage for folate is 73% more.
  • Yardlong beans has 24 times more vitamin A than arrowroot. While yardlong beans has 450IU of vitamin A, arrowroot has only 19IU.
  • The glycemic index of arrowroot is lower.

We used Yardlong bean, cooked, boiled, drained, without salt and Arrowroot, raw types in this article.

Infographic

Yardlong beans vs Arrowroot 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" 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +68%
Contains more CalciumCalcium +633.3%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +15.5%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +56.6%
Contains more IronIron +126.5%
Contains more CopperCopper +157.4%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +71.9%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +752.6%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +67.8%
Contains more Vitamin B1Vitamin B1 +68.2%
Contains more Vitamin B3Vitamin B3 +168.7%
Contains more Vitamin B5Vitamin B5 +472.5%
Contains more Vitamin B6Vitamin B6 +1008.3%
Contains more FolateFolate +651.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Arrowroot DV% diff.
Folate 45µg 338µg 73%
Vitamin B6 0.024mg 0.266mg 19%
Iron 0.98mg 2.22mg 16%
Vitamin C 16.2mg 1.9mg 16%
Copper 0.047mg 0.121mg 8%
Vitamin B3 0.63mg 1.693mg 7%
Phosphorus 57mg 98mg 6%
Vitamin B1 0.085mg 0.143mg 5%
Fiber 1.3g 5%
Potassium 290mg 454mg 5%
Vitamin B5 0.051mg 0.292mg 5%
Calcium 44mg 6mg 4%
Magnesium 42mg 25mg 4%
Protein 2.53g 4.24g 3%
Vitamin B2 0.099mg 0.059mg 3%
Zinc 0.36mg 0.63mg 2%
Vitamin A 23µg 1µg 2%
Calories 47kcal 65kcal 1%
Selenium 1.5µg 0.7µg 1%
Manganese 0.201mg 0.174mg 1%
Sodium 4mg 26mg 1%
Carbs 9.18g 13.39g 1%
Fats 0.1g 0.2g 0%
Net carbs 9.18g 12.09g N/A
Saturated fat 0.026g 0.039g 0%
Monounsaturated fat 0.009g 0.004g 0%
Polyunsaturated fat 0.042g 0.092g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +67.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +45.9%
Contains more OtherOther +97.2%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +119%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.