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Yardlong bean (Asparagus bean) vs Bread - In-Depth Nutrition Comparison

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The main differences between Yardlong bean (Asparagus bean) and Bread

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, yet Bread is richer in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Copper.
  • Daily need coverage for Selenium from Bread is 58% higher.
  • Yardlong bean (Asparagus bean) contains 94 times more Vitamin C than Bread. Yardlong bean (Asparagus bean) contains 18.8mg of Vitamin C, while Bread contains 0.2mg.
  • Yardlong bean (Asparagus bean) contains less Sodium.

Food types used in this article are Yardlong bean, raw and Bread, wheat, toasted.

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Yardlong bean (Asparagus bean) vs Bread 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
:
6
Bread
Contains less Sodium -99.3%
Contains more Iron +770.2%
Contains more Calcium +230%
Contains more Magnesium +34.1%
Contains more Copper +312.5%
Contains more Zinc +297.3%
Contains more Phosphorus +218.6%
Equal in Potassium - 223
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains less Sodium -99.3%
Contains more Iron +770.2%
Contains more Calcium +230%
Contains more Magnesium +34.1%
Contains more Copper +312.5%
Contains more Zinc +297.3%
Contains more Phosphorus +218.6%
Equal in Potassium - 223

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
:
8
Bread
Contains more Vitamin C +9300%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +310.3%
Contains more Vitamin B2 +247.3%
Contains more Vitamin B3 +1424.4%
Contains more Vitamin B5 +729.1%
Contains more Vitamin B6 +537.5%
Contains more Folate +38.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +9300%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +310.3%
Contains more Vitamin B2 +247.3%
Contains more Vitamin B3 +1424.4%
Contains more Vitamin B5 +729.1%
Contains more Vitamin B6 +537.5%
Contains more Folate +38.7%

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)
38
Bread
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
66
Bread

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)
78%
Bread
Carbohydrates
8%
Yardlong bean (Asparagus bean)
56%
Bread
Fats
2%
Yardlong bean (Asparagus bean)
20%
Bread

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) Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.884g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Bread Opinion
Calories 47 313 Bread
Protein 2.8 12.96 Bread
Fats 0.4 4.27 Bread
Vitamin C 18.8 0.2 Yardlong bean (Asparagus bean)
Carbs 8.35 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 4.09 Bread
Calcium 50 165 Bread
Potassium 240 223 Yardlong bean (Asparagus bean)
Magnesium 44 59 Bread
Sugar 6.42 Yardlong bean (Asparagus bean)
Fiber 4.7 Bread
Copper 0.048 0.198 Bread
Zinc 0.37 1.47 Bread
Starch
Phosphorus 59 188 Bread
Sodium 4 601 Yardlong bean (Asparagus bean)
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.107 0.439 Bread
Vitamin B2 0.11 0.382 Bread
Vitamin B3 0.41 6.25 Bread
Vitamin B5 0.055 0.456 Bread
Vitamin B6 0.024 0.153 Bread
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 62 86 Bread
Trans Fat 0 Bread
Saturated Fat 0.105 0.989 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 1.019 Bread
Polyunsaturated fat 0.169 1.72 Bread
Tryptophan 0.032 0.092 Bread
Threonine 0.104 0.299 Bread
Isoleucine 0.15 0.258 Bread
Leucine 0.2 0.461 Bread
Lysine 0.184 0.215 Bread
Methionine 0.04 0.105 Bread
Phenylalanine 0.154 0.315 Bread
Valine 0.162 0.31 Bread
Histidine 0.09 0.15 Bread
Fructose

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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.