Yardlong beans vs. Cereal — In-Depth Nutrition Comparison

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How are yardlong beans and cereal different?

Cereal is higher than yardlong beans in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, manganese, and vitamin C.
Cereal covers your daily need for vitamin B1, 517% more than yardlong beans.
Yardlong beans is lower in sodium.
Yardlong beans has a higher glycemic index (86) than cereal (69).

Yardlong bean, cooked, boiled, drained, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Yardlong beans

Cereal

Contains more MagnesiumMagnesium	+121.1%
Contains more CalciumCalcium	+340%
Contains more PotassiumPotassium	+176.2%
Contains less SodiumSodium	-99.5%

Contains more IronIron	+3375.5%
Contains more CopperCopper	+191.5%
Contains more ZincZinc	+2011.1%
Contains more PhosphorusPhosphorus	+35.1%
Contains more ManganeseManganese	+293%
Contains more SeleniumSelenium	+320%

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 beans

Cereal

Contains more FolateFolate

+∞%

Contains more Vitamin CVitamin C	+137.7%
Contains more Vitamin AVitamin A	+3439.1%
Contains more Vitamin B1Vitamin B1	+7297.6%
Contains more Vitamin B2Vitamin B2	+3809.1%
Contains more Vitamin B3Vitamin B3	+4601.6%
Contains more Vitamin B5Vitamin B5	+343.1%
Contains more Vitamin B6Vitamin B6	+24841.7%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.085mg	6.288mg	517%
Vitamin B6	0.024mg	5.986mg	459%
Iron	0.98mg	34.06mg	414%
Vitamin B2	0.099mg	3.87mg	290%
Vitamin B3	0.63mg	29.62mg	181%
Vitamin A	23µg	814µg	88%
Zinc	0.36mg	7.6mg	66%
Sodium	4mg	795mg	34%
Carbs	9.18g	86.85g	26%
Manganese	0.201mg	0.79mg	26%
Vitamin C	16.2mg	38.5mg	25%
Calories	47kcal	378kcal	17%
Folate	45µg		11%
Copper	0.047mg	0.137mg	10%
Selenium	1.5µg	6.3µg	9%
Protein	2.53g	6.06g	7%
Fiber		1.4g	6%
Potassium	290mg	105mg	5%
Magnesium	42mg	19mg	5%
Vitamin B5	0.051mg	0.226mg	4%
Phosphorus	57mg	77mg	3%
Calcium	44mg	10mg	3%
Polyunsaturated fat	0.042g	0.354g	2%
Fats	0.1g	1.08g	2%
Vitamin E		0.08mg	1%
Saturated fat	0.026g	0.26g	1%
Net carbs	9.18g	85.45g	N/A
Sugar		10.35g	N/A
Monounsaturated fat	0.009g	0.204g	0%
Tryptophan	0.029mg	0.066mg	0%
Threonine	0.094mg	0.241mg	0%
Isoleucine	0.135mg	0.26mg	0%
Leucine	0.18mg	0.767mg	0%
Lysine	0.166mg	0.113mg	0%
Methionine	0.036mg	0.13mg	0%
Phenylalanine	0.139mg	0.365mg	0%
Valine	0.146mg	0.344mg	0%
Histidine	0.082mg	0.162mg	0%
Fructose		0.26g	0%