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  6. Yardlong beans vs. Broccoli

Yardlong beans vs. Broccoli — In-Depth Nutrition Comparison

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Significant differences between Yardlong beans and Broccoli

  • Broccoli is richer than Yardlong beans in Vitamin C, Vitamin B6, and Vitamin B5.
  • Broccoli covers your daily Vitamin C needs 81% more than Yardlong beans.
  • Yardlong beans has 2 times more Magnesium than Broccoli. Yardlong beans has 42mg of Magnesium, while Broccoli has 21mg.

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

Infographic

Yardlong beans vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +34.2%
Contains less SodiumSodium -87.9%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +15.8%
Contains more SeleniumSelenium +66.7%
~equal in Calcium ~47mg
~equal in Potassium ~316mg
~equal in Copper ~0.049mg
~equal in Manganese ~0.21mg

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% 27% 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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin CVitamin C +450.6%
Contains more Vitamin AVitamin A +38.4%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B5Vitamin B5 +1023.5%
Contains more Vitamin B6Vitamin B6 +629.2%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.639mg
~equal in Vitamin B12 ~0µg

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +38.3%
Contains more ProteinProtein +11.5%
Contains more FatsFats +270%
Contains more OtherOther +20.8%
~equal in Water ~89.3g

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
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated Fat -33.3%
Contains more Mono. FatMonounsaturated Fat +22.2%
~equal in Polyunsaturated fat ~0.038g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong beans Broccoli
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

All nutrients comparison - raw data values

Nutrient Yardlong beans Broccoli Opinion
Calories 47kcal 34kcal Yardlong beans
Protein 2.53g 2.82g Broccoli
Fats 0.1g 0.37g Broccoli
Vitamin C 16.2mg 89.2mg Broccoli
Net carbs 9.18g 4.04g Yardlong beans
Carbs 9.18g 6.64g Yardlong beans
Magnesium 42mg 21mg Yardlong beans
Calcium 44mg 47mg Broccoli
Potassium 290mg 316mg Broccoli
Iron 0.98mg 0.73mg Yardlong beans
Sugar 1.7g Yardlong beans
Fiber 2.6g Broccoli
Copper 0.047mg 0.049mg Broccoli
Zinc 0.36mg 0.41mg Broccoli
Phosphorus 57mg 66mg Broccoli
Sodium 4mg 33mg Yardlong beans
Vitamin A 450IU 623IU Broccoli
Vitamin A 23µg 31µg Broccoli
Vitamin E 0.78mg Broccoli
Manganese 0.201mg 0.21mg Broccoli
Selenium 1.5µg 2.5µg Broccoli
Vitamin B1 0.085mg 0.071mg Yardlong beans
Vitamin B2 0.099mg 0.117mg Broccoli
Vitamin B3 0.63mg 0.639mg Broccoli
Vitamin B5 0.051mg 0.573mg Broccoli
Vitamin B6 0.024mg 0.175mg Broccoli
Vitamin K 101.6µg Broccoli
Folate 45µg 63µg Broccoli
Choline 18.7mg Broccoli
Saturated Fat 0.026g 0.039g Yardlong beans
Monounsaturated Fat 0.009g 0.011g Broccoli
Polyunsaturated fat 0.042g 0.038g Yardlong beans
Tryptophan 0.029mg 0.033mg Broccoli
Threonine 0.094mg 0.088mg Yardlong beans
Isoleucine 0.135mg 0.079mg Yardlong beans
Leucine 0.18mg 0.129mg Yardlong beans
Lysine 0.166mg 0.135mg Yardlong beans
Methionine 0.036mg 0.038mg Broccoli
Phenylalanine 0.139mg 0.117mg Yardlong beans
Valine 0.146mg 0.125mg Yardlong beans
Histidine 0.082mg 0.059mg Yardlong beans
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong beans Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Yardlong beans
61%
Broccoli
Minerals Daily Need Coverage Score
19%
Yardlong beans
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Yardlong beans
Yardlong beans is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.