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

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What are the differences between Yardlong bean (Asparagus bean) and Buckwheat?

  • The amount of Copper, Manganese, Magnesium, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B5, Iron, Vitamin C, and Zinc in Buckwheat is higher than in Yardlong bean (Asparagus bean).
  • Buckwheat's daily need coverage for Copper is 117% more.

We used Yardlong bean, raw and Buckwheat types in this article.

Infographic

Yardlong bean (Asparagus bean) vs Buckwheat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +177.8%
Contains more Iron +368.1%
Contains more Potassium +91.7%
Contains more Magnesium +425%
Contains more Copper +2191.7%
Contains more Zinc +548.6%
Contains more Phosphorus +488.1%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Calcium +177.8%
Contains more Iron +368.1%
Contains more Potassium +91.7%
Contains more Magnesium +425%
Contains more Copper +2191.7%
Contains more Zinc +548.6%
Contains more Phosphorus +488.1%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +106.7%
Contains more Vitamin B2 +286.4%
Contains more Vitamin B3 +1612.2%
Contains more Vitamin B5 +2141.8%
Contains more Vitamin B6 +775%
Equal in Vitamin B1 - 0.101
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +106.7%
Contains more Vitamin B2 +286.4%
Contains more Vitamin B3 +1612.2%
Contains more Vitamin B5 +2141.8%
Contains more Vitamin B6 +775%
Equal in Vitamin B1 - 0.101

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
33
Buckwheat
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
80%
Buckwheat
Carbohydrates
8%
Yardlong bean (Asparagus bean)
72%
Buckwheat
Fats
2%
Yardlong bean (Asparagus bean)
16%
Buckwheat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Buckwheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.636g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.6)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Buckwheat Opinion
Calories 47 343 Buckwheat
Protein 2.8 13.25 Buckwheat
Fats 0.4 3.4 Buckwheat
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.2 Buckwheat
Calcium 50 18 Yardlong bean (Asparagus bean)
Potassium 240 460 Buckwheat
Magnesium 44 231 Buckwheat
Sugar
Fiber 10 Buckwheat
Copper 0.048 1.1 Buckwheat
Zinc 0.37 2.4 Buckwheat
Starch
Phosphorus 59 347 Buckwheat
Sodium 4 1 Buckwheat
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.107 0.101 Yardlong bean (Asparagus bean)
Vitamin B2 0.11 0.425 Buckwheat
Vitamin B3 0.41 7.02 Buckwheat
Vitamin B5 0.055 1.233 Buckwheat
Vitamin B6 0.024 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 62 30 Yardlong bean (Asparagus bean)
Trans Fat 0 Buckwheat
Saturated Fat 0.105 0.741 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 1.04 Buckwheat
Polyunsaturated fat 0.169 1.039 Buckwheat
Tryptophan 0.032 0.192 Buckwheat
Threonine 0.104 0.506 Buckwheat
Isoleucine 0.15 0.498 Buckwheat
Leucine 0.2 0.832 Buckwheat
Lysine 0.184 0.672 Buckwheat
Methionine 0.04 0.172 Buckwheat
Phenylalanine 0.154 0.52 Buckwheat
Valine 0.162 0.678 Buckwheat
Histidine 0.09 0.309 Buckwheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.