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  6. Yardlong bean (Asparagus bean) vs. Broccoli

Yardlong bean (Asparagus bean) vs. Broccoli — In-Depth Nutrition Comparison

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Significant differences between Yardlong bean (Asparagus bean) and Broccoli

  • Broccoli is richer than Yardlong bean (Asparagus bean) in Vitamin C, Vitamin B6, and Vitamin B5.
  • Broccoli covers your daily Vitamin C needs 81% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 2 times more Magnesium than Broccoli. Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
7
Broccoli
Broccoli
Contains more Iron +34.2%
Contains more Magnesium +100%
Contains less Sodium -87.9%
Contains more Phosphorus +15.8%
Contains more Zinc +13.9%
Contains more Selenium +66.7%
Equal in Calcium - 47
Equal in Potassium - 316
Equal in Copper - 0.049
Equal in Manganese - 0.21
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +34.2%
Contains more Magnesium +100%
Contains less Sodium -87.9%
Contains more Phosphorus +15.8%
Contains more Zinc +13.9%
Contains more Selenium +66.7%
Equal in Calcium - 47
Equal in Potassium - 316
Equal in Copper - 0.049
Equal in Manganese - 0.21

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
9
Broccoli
Broccoli
Contains more Vitamin B1 +19.7%
Contains more Vitamin A +38.4%
Contains more Vitamin C +450.6%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +1023.5%
Contains more Vitamin B6 +629.2%
Contains more Folate +40%
Equal in Vitamin B3 - 0.639
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +19.7%
Contains more Vitamin A +38.4%
Contains more Vitamin C +450.6%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +1023.5%
Contains more Vitamin B6 +629.2%
Contains more Folate +40%
Equal in Vitamin B3 - 0.639

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Broccoli
Broccoli
Contains more Carbs +38.3%
Contains more Protein +11.5%
Contains more Fats +270%
Contains more Other +20.8%
Equal in Water - 89.3
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Broccoli
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 Carbs +38.3%
Contains more Protein +11.5%
Contains more Fats +270%
Contains more Other +20.8%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Broccoli
Broccoli
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +10.5%
Contains more Monounsaturated Fat +22.2%
Equal in Polyunsaturated fat - 0.038
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -33.3%
Contains more Polyunsaturated fat +10.5%
Contains more Monounsaturated Fat +22.2%
Equal in Polyunsaturated fat - 0.038

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) Broccoli Opinion
Net carbs 9.18g 4.04g Yardlong bean (Asparagus bean)
Protein 2.53g 2.82g Broccoli
Fats 0.1g 0.37g Broccoli
Carbs 9.18g 6.64g Yardlong bean (Asparagus bean)
Calories 47kcal 34kcal Yardlong bean (Asparagus bean)
Fructose 0.68g Broccoli
Sugar 1.7g Yardlong bean (Asparagus bean)
Fiber 2.6g Broccoli
Calcium 44mg 47mg Broccoli
Iron 0.98mg 0.73mg Yardlong bean (Asparagus bean)
Magnesium 42mg 21mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 66mg Broccoli
Potassium 290mg 316mg Broccoli
Sodium 4mg 33mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.41mg Broccoli
Copper 0.047mg 0.049mg Broccoli
Manganese 0.201mg 0.21mg Broccoli
Selenium 1.5µg 2.5µg Broccoli
Vitamin A 450IU 623IU Broccoli
Vitamin A RAE 23µg 31µg Broccoli
Vitamin E 0.78mg Broccoli
Vitamin C 16.2mg 89.2mg Broccoli
Vitamin B1 0.085mg 0.071mg Yardlong bean (Asparagus bean)
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
Folate 45µg 63µg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.029mg 0.033mg Broccoli
Threonine 0.094mg 0.088mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.079mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.129mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.135mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.038mg Broccoli
Phenylalanine 0.139mg 0.117mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.125mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.059mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.039g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.011g Broccoli
Polyunsaturated fat 0.042g 0.038g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Yardlong bean (Asparagus bean)
65%
Broccoli
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) - 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.