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  6. Yardlong bean (Asparagus bean) vs. Carrot

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

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The main differences between Yardlong bean (Asparagus bean) and Carrot

  • Yardlong bean (Asparagus bean) has more Vitamin C, Iron, Magnesium, and Folate, however, Carrot has more Vitamin A RAE, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Carrot is 90% higher.
  • Carrot has 4 times less Magnesium than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 42mg of Magnesium, while Carrot has 12mg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Carrots, raw.

Infographic

Yardlong bean (Asparagus bean) vs Carrot 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)
9
:
1
Carrot
Carrot
Contains more Calcium +33.3%
Contains more Iron +226.7%
Contains more Magnesium +250%
Contains more Phosphorus +62.9%
Contains less Sodium -94.2%
Contains more Zinc +50%
Contains more Manganese +40.6%
Contains more Selenium +1400%
Contains more Potassium +10.3%
Equal in Copper - 0.045
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +33.3%
Contains more Iron +226.7%
Contains more Magnesium +250%
Contains more Phosphorus +62.9%
Contains less Sodium -94.2%
Contains more Zinc +50%
Contains more Manganese +40.6%
Contains more Selenium +1400%
Contains more Potassium +10.3%
Equal in Copper - 0.045

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)
4
:
6
Carrot
Carrot
Contains more Vitamin C +174.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +70.7%
Contains more Folate +136.8%
Contains more Vitamin A +3612.4%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +435.3%
Contains more Vitamin B6 +475%
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin C +174.6%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +70.7%
Contains more Folate +136.8%
Contains more Vitamin A +3612.4%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +435.3%
Contains more Vitamin B6 +475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Carrot
Carrot
Contains more Protein +172%
Contains more Fats +140%
Contains more Other +33.3%
Equal in Carbs - 9.58
Equal in Water - 88.29
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
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +172%
Contains more Fats +140%
Contains more Other +33.3%
Equal in Carbs - 9.58
Equal in Water - 88.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Carrot
Carrot
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +178.6%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +178.6%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Carrot Opinion
Net carbs 9.18g 6.78g Yardlong bean (Asparagus bean)
Protein 2.53g 0.93g Yardlong bean (Asparagus bean)
Fats 0.1g 0.24g Carrot
Carbs 9.18g 9.58g Carrot
Calories 47kcal 41kcal Yardlong bean (Asparagus bean)
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g Yardlong bean (Asparagus bean)
Fiber 2.8g Carrot
Calcium 44mg 33mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.3mg Yardlong bean (Asparagus bean)
Magnesium 42mg 12mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 35mg Yardlong bean (Asparagus bean)
Potassium 290mg 320mg Carrot
Sodium 4mg 69mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.24mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.045mg Yardlong bean (Asparagus bean)
Manganese 0.201mg 0.143mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.1µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 16706IU Carrot
Vitamin A RAE 23µg 835µg Carrot
Vitamin E 0.66mg Carrot
Vitamin C 16.2mg 5.9mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.066mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.058mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.983mg Carrot
Vitamin B5 0.051mg 0.273mg Carrot
Vitamin B6 0.024mg 0.138mg Carrot
Folate 45µg 19µg Yardlong bean (Asparagus bean)
Vitamin K 13.2µg Carrot
Tryptophan 0.029mg 0.012mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.191mg Carrot
Isoleucine 0.135mg 0.077mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.102mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.101mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.02mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.061mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.069mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.04mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.037g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.014g Carrot
Polyunsaturated fat 0.042g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Carrot
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)
98%
Carrot
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 4.74g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 47)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.