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  6. Yardlong beans vs. Wheat Bread

Yardlong beans vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on the differences between yardlong beans and wheat Bread

  • Yardlong beans has more vitamin C; however, wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and copper.
  • Wheat Bread covers your daily selenium needs 58% more than yardlong beans.
  • Wheat Bread contains 81 times less vitamin C than yardlong beans. Yardlong beans contains 16.2mg of vitamin C, while wheat Bread contains 0.2mg.
  • Yardlong beans has less sodium.
  • The glycemic index of yardlong beans is higher.

Food varieties used in this article are Yardlong bean, cooked, boiled, drained, without salt and Bread, wheat, toasted.

Infographic

Yardlong beans vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +30%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +40.5%
Contains more CalciumCalcium +275%
Contains more IronIron +317.3%
Contains more CopperCopper +321.3%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +229.8%
Contains more ManganeseManganese +585.1%
Contains more SeleniumSelenium +2126.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +8000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +416.5%
Contains more Vitamin B2Vitamin B2 +285.9%
Contains more Vitamin B3Vitamin B3 +892.1%
Contains more Vitamin B5Vitamin B5 +794.1%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more FolateFolate +91.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Wheat Bread DV% diff.
Selenium 1.5µg 33.4µg 58%
Manganese 0.201mg 1.377mg 51%
Iron 0.98mg 4.09mg 39%
Vitamin B3 0.63mg 6.25mg 35%
Vitamin B1 0.085mg 0.439mg 30%
Sodium 4mg 601mg 26%
Vitamin B2 0.099mg 0.382mg 22%
Protein 2.53g 12.96g 21%
Phosphorus 57mg 188mg 19%
Fiber 4.7g 19%
Vitamin C 16.2mg 0.2mg 18%
Copper 0.047mg 0.198mg 17%
Carbs 9.18g 55.77g 16%
Calories 47kcal 313kcal 13%
Calcium 44mg 165mg 12%
Polyunsaturated fat 0.042g 1.72g 11%
Zinc 0.36mg 1.47mg 10%
Folate 45µg 86µg 10%
Vitamin B6 0.024mg 0.153mg 10%
Vitamin B5 0.051mg 0.456mg 8%
Fats 0.1g 4.27g 6%
Vitamin K 5.7µg 5%
Saturated fat 0.026g 0.989g 4%
Choline 22.1mg 4%
Magnesium 42mg 59mg 4%
Monounsaturated fat 0.009g 1.019g 3%
Vitamin A 23µg 0µg 3%
Potassium 290mg 223mg 2%
Vitamin E 0.24mg 2%
Net carbs 9.18g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.029mg 0.092mg 0%
Threonine 0.094mg 0.299mg 0%
Isoleucine 0.135mg 0.258mg 0%
Leucine 0.18mg 0.461mg 0%
Lysine 0.166mg 0.215mg 0%
Methionine 0.036mg 0.105mg 0%
Phenylalanine 0.139mg 0.315mg 0%
Valine 0.146mg 0.31mg 0%
Histidine 0.082mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +261%
Contains more ProteinProtein +412.3%
Contains more FatsFats +4170%
Contains more CarbsCarbs +507.5%
Contains more OtherOther +284.7%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +11222.2%
Contains more Poly. FatPolyunsaturated fat +3995.2%

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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. Wheat 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.