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  6. Yardlong beans vs. Beetroot

Yardlong beans vs. Beetroot — In-Depth Nutrition Comparison

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Significant differences between yardlong beans and beetroot

  • Yardlong beans is richer in vitamin C and vitamin A, while beetroot is higher in folate and manganese.
  • Beetroot covers your daily folate needs 16% more than yardlong beans.
  • Yardlong beans has 14 times more vitamin A than beetroot. Yardlong beans has 450IU of vitamin A, while beetroot has 33IU.
  • Yardlong beans has a higher glycemic index (86) than beetroot (64).

Specific food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Beets, raw.

Infographic

Yardlong beans vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +82.6%
Contains more CalciumCalcium +175%
Contains more IronIron +22.5%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +12.1%
Contains more CopperCopper +59.6%
Contains more ManganeseManganese +63.7%
~equal in Zinc ~0.35mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +230.6%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B1Vitamin B1 +174.2%
Contains more Vitamin B2Vitamin B2 +147.5%
Contains more Vitamin B3Vitamin B3 +88.6%
Contains more Vitamin B5Vitamin B5 +203.9%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more FolateFolate +142.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Beetroot DV% diff.
Folate 45µg 109µg 16%
Vitamin C 16.2mg 4.9mg 13%
Fiber 2.8g 11%
Manganese 0.201mg 0.329mg 6%
Vitamin B1 0.085mg 0.031mg 5%
Magnesium 42mg 23mg 5%
Vitamin B2 0.099mg 0.04mg 5%
Vitamin B6 0.024mg 0.067mg 3%
Calcium 44mg 16mg 3%
Sodium 4mg 78mg 3%
Copper 0.047mg 0.075mg 3%
Phosphorus 57mg 40mg 2%
Vitamin A 23µg 2µg 2%
Vitamin B5 0.051mg 0.155mg 2%
Vitamin B3 0.63mg 0.334mg 2%
Protein 2.53g 1.61g 2%
Iron 0.98mg 0.8mg 2%
Potassium 290mg 325mg 1%
Choline 6mg 1%
Selenium 1.5µg 0.7µg 1%
Calories 47kcal 43kcal 0%
Fats 0.1g 0.17g 0%
Carbs 9.18g 9.56g 0%
Net carbs 9.18g 6.76g N/A
Sugar 6.76g N/A
Zinc 0.36mg 0.35mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.026g 0.027g 0%
Monounsaturated fat 0.009g 0.032g 0%
Polyunsaturated fat 0.042g 0.06g 0%
Tryptophan 0.029mg 0.019mg 0%
Threonine 0.094mg 0.047mg 0%
Isoleucine 0.135mg 0.048mg 0%
Leucine 0.18mg 0.068mg 0%
Lysine 0.166mg 0.058mg 0%
Methionine 0.036mg 0.018mg 0%
Phenylalanine 0.139mg 0.046mg 0%
Valine 0.146mg 0.056mg 0%
Histidine 0.082mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +57.1%
Contains more FatsFats +70%
Contains more OtherOther +50%
~equal in Carbs ~9.56g
~equal in Water ~87.58g

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +255.6%
Contains more Poly. FatPolyunsaturated fat +42.9%
~equal in Saturated fat ~0.027g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.