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  6. Yardlong bean (Asparagus bean) vs. Cardoon

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

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Important differences between Yardlong bean (Asparagus bean) and Cardoon

  • Yardlong bean (Asparagus bean) has more Vitamin C, Vitamin B1, and Vitamin B2, however, Cardoon is richer in Copper, Vitamin B6, Folate, and Vitamin B5.
  • Cardoon's daily need coverage for Copper is 20% more.
  • Yardlong bean (Asparagus bean) contains 8 times more Vitamin C than Cardoon. Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, while Cardoon contains 2mg.
  • Yardlong bean (Asparagus bean) contains less Sodium.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Cardoon, raw.

Infographic

Yardlong bean (Asparagus bean) vs Cardoon 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)
5
:
4
Cardoon
Cardoon
Contains more Iron +40%
Contains more Phosphorus +147.8%
Contains less Sodium -97.6%
Contains more Zinc +111.8%
Contains more Selenium +650%
Contains more Calcium +59.1%
Contains more Potassium +37.9%
Contains more Copper +391.5%
Contains more Manganese +27.4%
Equal in Magnesium - 42
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Iron +40%
Contains more Phosphorus +147.8%
Contains less Sodium -97.6%
Contains more Zinc +111.8%
Contains more Selenium +650%
Contains more Calcium +59.1%
Contains more Potassium +37.9%
Contains more Copper +391.5%
Contains more Manganese +27.4%
Equal in Magnesium - 42

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
:
3
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +710%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +110%
Contains more Vitamin B5 +562.7%
Contains more Vitamin B6 +383.3%
Contains more Folate +51.1%
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%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +710%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +110%
Contains more Vitamin B5 +562.7%
Contains more Vitamin B6 +383.3%
Contains more Folate +51.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
2
Cardoon
Cardoon
Contains more Protein +261.4%
Contains more Carbs +125.6%
Contains more Other +56.9%
Equal in Fats - 0.1
Equal in Water - 94
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
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +261.4%
Contains more Carbs +125.6%
Contains more Other +56.9%
Equal in Fats - 0.1
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Cardoon
Cardoon
Contains less Saturated Fat -57.7%
Contains more Monounsaturated Fat +100%
Equal in Polyunsaturated fat - 0.041
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains less Saturated Fat -57.7%
Contains more Monounsaturated Fat +100%
Equal in Polyunsaturated fat - 0.041

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Cardoon Opinion
Net carbs 9.18g 2.47g Yardlong bean (Asparagus bean)
Protein 2.53g 0.7g Yardlong bean (Asparagus bean)
Fats 0.1g 0.1g
Carbs 9.18g 4.07g Yardlong bean (Asparagus bean)
Calories 47kcal 17kcal Yardlong bean (Asparagus bean)
Fiber 1.6g Cardoon
Calcium 44mg 70mg Cardoon
Iron 0.98mg 0.7mg Yardlong bean (Asparagus bean)
Magnesium 42mg 42mg
Phosphorus 57mg 23mg Yardlong bean (Asparagus bean)
Potassium 290mg 400mg Cardoon
Sodium 4mg 170mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.17mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.231mg Cardoon
Manganese 0.201mg 0.256mg Cardoon
Selenium 1.5µg 0.2µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.02mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.03mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.3mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.338mg Cardoon
Vitamin B6 0.024mg 0.116mg Cardoon
Folate 45µg 68µg Cardoon
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.011g Cardoon
Monounsaturated Fat 0.009g 0.018g Cardoon
Polyunsaturated fat 0.042g 0.041g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Cardoon
Low Fats diet Equal
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)
10%
Cardoon
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 166mg)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 86)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.