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  6. Yardlong bean (Asparagus bean) vs. Buckwheat

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

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Significant differences between Yardlong bean (Asparagus bean) and Buckwheat

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, Folate, and Potassium, while Buckwheat is higher in Copper, Manganese, and Vitamin B5.
  • Yardlong bean (Asparagus bean) covers your daily Vitamin C needs 18% more than Buckwheat.
  • Yardlong bean (Asparagus bean) has 6 times more Calcium than Buckwheat. Yardlong bean (Asparagus bean) has 44mg of Calcium, while Buckwheat has 7mg.

Specific food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Buckwheat groats, roasted, cooked.

Infographic

Yardlong bean (Asparagus bean) vs Buckwheat 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
:
6
Buckwheat
Buckwheat
Contains more Calcium +528.6%
Contains more Iron +22.5%
Contains more Potassium +229.5%
Contains more Magnesium +21.4%
Contains more Phosphorus +22.8%
Contains more Zinc +69.4%
Contains more Copper +210.6%
Contains more Manganese +100.5%
Contains more Selenium +46.7%
Equal in Sodium - 4
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +528.6%
Contains more Iron +22.5%
Contains more Potassium +229.5%
Contains more Magnesium +21.4%
Contains more Phosphorus +22.8%
Contains more Zinc +69.4%
Contains more Copper +210.6%
Contains more Manganese +100.5%
Contains more Selenium +46.7%
Equal in Sodium - 4

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)
5
:
5
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +153.8%
Contains more Folate +221.4%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +603.9%
Contains more Vitamin B6 +220.8%
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +153.8%
Contains more Folate +221.4%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +603.9%
Contains more Vitamin B6 +220.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Buckwheat
Buckwheat
Contains more Water +15.7%
Contains more Other +67.4%
Contains more Protein +33.6%
Contains more Fats +520%
Contains more Carbs +117.2%
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
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Water +15.7%
Contains more Other +67.4%
Contains more Protein +33.6%
Contains more Fats +520%
Contains more Carbs +117.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +1988.9%
Contains more Polyunsaturated fat +347.6%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +1988.9%
Contains more Polyunsaturated fat +347.6%

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) Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Buckwheat Opinion
Net carbs 9.18g 17.24g Buckwheat
Protein 2.53g 3.38g Buckwheat
Fats 0.1g 0.62g Buckwheat
Carbs 9.18g 19.94g Buckwheat
Calories 47kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Yardlong bean (Asparagus bean)
Fiber 2.7g Buckwheat
Calcium 44mg 7mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.8mg Yardlong bean (Asparagus bean)
Magnesium 42mg 51mg Buckwheat
Phosphorus 57mg 70mg Buckwheat
Potassium 290mg 88mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 0.36mg 0.61mg Buckwheat
Copper 0.047mg 0.146mg Buckwheat
Manganese 0.201mg 0.403mg Buckwheat
Selenium 1.5µg 2.2µg Buckwheat
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.09mg Buckwheat
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.04mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.039mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.94mg Buckwheat
Vitamin B5 0.051mg 0.359mg Buckwheat
Vitamin B6 0.024mg 0.077mg Buckwheat
Folate 45µg 14µg Yardlong bean (Asparagus bean)
Vitamin K 1.9µg Buckwheat
Tryptophan 0.029mg 0.049mg Buckwheat
Threonine 0.094mg 0.129mg Buckwheat
Isoleucine 0.135mg 0.127mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.212mg Buckwheat
Lysine 0.166mg 0.172mg Buckwheat
Methionine 0.036mg 0.044mg Buckwheat
Phenylalanine 0.139mg 0.133mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.173mg Buckwheat
Histidine 0.082mg 0.079mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.134g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.188g Buckwheat
Polyunsaturated fat 0.042g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Buckwheat
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)
8%
Buckwheat
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.108g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.