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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.
  • Yardlong beans has a higher glycemic index (86) than broccoli (32).

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% 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 297% 10% 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 +34.8%
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

All nutrients comparison - raw data values

Nutrient Yardlong beans Broccoli DV% diff.
Vitamin K 101.6µg 85%
Vitamin C 16.2mg 89.2mg 81%
Vitamin B6 0.024mg 0.175mg 12%
Vitamin B5 0.051mg 0.573mg 10%
Fiber 2.6g 10%
Folate 45µg 63µg 5%
Magnesium 42mg 21mg 5%
Vitamin E 0.78mg 5%
Choline 18.7mg 3%
Iron 0.98mg 0.73mg 3%
Selenium 1.5µg 2.5µg 2%
Calories 47kcal 34kcal 1%
Vitamin A 23µg 31µg 1%
Vitamin B2 0.099mg 0.117mg 1%
Protein 2.53g 2.82g 1%
Vitamin B1 0.085mg 0.071mg 1%
Sodium 4mg 33mg 1%
Potassium 290mg 316mg 1%
Phosphorus 57mg 66mg 1%
Carbs 9.18g 6.64g 1%
Fructose 0.68g 1%
Fats 0.1g 0.37g 0%
Net carbs 9.18g 4.04g N/A
Calcium 44mg 47mg 0%
Sugar 1.7g N/A
Copper 0.047mg 0.049mg 0%
Zinc 0.36mg 0.41mg 0%
Manganese 0.201mg 0.21mg 0%
Vitamin B3 0.63mg 0.639mg 0%
Saturated fat 0.026g 0.039g 0%
Monounsaturated fat 0.009g 0.011g 0%
Polyunsaturated fat 0.042g 0.038g 0%
Tryptophan 0.029mg 0.033mg 0%
Threonine 0.094mg 0.088mg 0%
Isoleucine 0.135mg 0.079mg 0%
Leucine 0.18mg 0.129mg 0%
Lysine 0.166mg 0.135mg 0%
Methionine 0.036mg 0.038mg 0%
Phenylalanine 0.139mg 0.117mg 0%
Valine 0.146mg 0.125mg 0%
Histidine 0.082mg 0.059mg 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
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

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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. 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.