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  6. Yardlong beans vs. Green bean raw

Yardlong beans vs. Green bean raw — In-Depth Nutrition Comparison

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Important differences between yardlong beans and green bean raw

  • Green bean raw has more vitamin B6 than yardlong beans.
  • Yardlong beans contains 2 times more magnesium than green bean raw. Yardlong beans contains 42mg of magnesium, while green bean raw contains 25mg.
  • Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of green bean raw is 20.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Beans, snap, green, raw.

Infographic

Yardlong beans vs Green bean raw 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 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% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +68%
Contains more CalciumCalcium +18.9%
Contains more PotassiumPotassium +37.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +46.8%
~equal in Iron ~1.03mg
~equal in Manganese ~0.216mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin CVitamin C +32.8%
Contains more FolateFolate +36.4%
Contains more Vitamin AVitamin A +52.2%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more Vitamin B5Vitamin B5 +341.2%
Contains more Vitamin B6Vitamin B6 +487.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Green bean raw DV% diff.
Vitamin K 43µg 36%
Fiber 2.7g 11%
Vitamin B6 0.024mg 0.141mg 9%
Vitamin C 16.2mg 12.2mg 4%
Magnesium 42mg 25mg 4%
Phosphorus 57mg 38mg 3%
Vitamin E 0.41mg 3%
Vitamin B5 0.051mg 0.225mg 3%
Folate 45µg 33µg 3%
Choline 15.3mg 3%
Potassium 290mg 211mg 2%
Copper 0.047mg 0.069mg 2%
Selenium 1.5µg 0.6µg 2%
Fructose 1.39g 2%
Calories 47kcal 31kcal 1%
Protein 2.53g 1.83g 1%
Carbs 9.18g 6.97g 1%
Calcium 44mg 37mg 1%
Iron 0.98mg 1.03mg 1%
Zinc 0.36mg 0.24mg 1%
Vitamin A 23µg 35µg 1%
Manganese 0.201mg 0.216mg 1%
Vitamin B3 0.63mg 0.734mg 1%
Fats 0.1g 0.22g 0%
Net carbs 9.18g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 4mg 6mg 0%
Vitamin B1 0.085mg 0.082mg 0%
Vitamin B2 0.099mg 0.104mg 0%
Saturated fat 0.026g 0.05g 0%
Monounsaturated fat 0.009g 0.01g 0%
Polyunsaturated fat 0.042g 0.113g 0%
Tryptophan 0.029mg 0.019mg 0%
Threonine 0.094mg 0.079mg 0%
Isoleucine 0.135mg 0.066mg 0%
Leucine 0.18mg 0.112mg 0%
Lysine 0.166mg 0.088mg 0%
Methionine 0.036mg 0.022mg 0%
Phenylalanine 0.139mg 0.067mg 0%
Valine 0.146mg 0.09mg 0%
Histidine 0.082mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +38.3%
Contains more CarbsCarbs +31.7%
Contains more FatsFats +120%
~equal in Water ~90.32g
~equal in Other ~0.66g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -48%
Contains more Mono. FatMonounsaturated fat +11.1%
Contains more Poly. FatPolyunsaturated fat +169%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.