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  6. Yardlong bean (Asparagus bean) vs. Chayote

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

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How are Yardlong bean (Asparagus bean) and Chayote different?

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, Iron, Magnesium, Phosphorus, Vitamin B2, and Vitamin B1, however, Chayote is richer in Folate, and Copper.
  • Daily need coverage for Folate from Chayote is 12% higher.
  • Yardlong bean (Asparagus bean) contains 4 times more Magnesium than Chayote. While Yardlong bean (Asparagus bean) contains 42mg of Magnesium, Chayote contains only 12mg.

Yardlong bean, cooked, boiled, drained, without salt and Chayote, fruit, raw are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Chayote 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)
7
:
3
Chayote
Chayote
Contains more Calcium +158.8%
Contains more Iron +188.2%
Contains more Magnesium +250%
Contains more Phosphorus +216.7%
Contains more Potassium +132%
Contains more Selenium +650%
Contains less Sodium -50%
Contains more Zinc +105.6%
Contains more Copper +161.7%
Equal in Manganese - 0.189
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +158.8%
Contains more Iron +188.2%
Contains more Magnesium +250%
Contains more Phosphorus +216.7%
Contains more Potassium +132%
Contains more Selenium +650%
Contains less Sodium -50%
Contains more Zinc +105.6%
Contains more Copper +161.7%
Equal in Manganese - 0.189

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
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin C +110.4%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +241.4%
Contains more Vitamin B3 +34%
Contains more Vitamin B5 +388.2%
Contains more Vitamin B6 +216.7%
Contains more Folate +106.7%
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%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin C +110.4%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +241.4%
Contains more Vitamin B3 +34%
Contains more Vitamin B5 +388.2%
Contains more Vitamin B6 +216.7%
Contains more Folate +106.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Chayote
Chayote
Contains more Protein +208.5%
Contains more Carbs +103.5%
Contains more Other +140%
Contains more Fats +30%
Equal in Water - 94.24
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
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +208.5%
Contains more Carbs +103.5%
Contains more Other +140%
Contains more Fats +30%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Chayote
Chayote
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +35.7%
Equal in Saturated Fat - 0.028
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +35.7%
Equal in Saturated Fat - 0.028

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) Chayote
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium 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) Chayote Opinion
Net carbs 9.18g 2.81g Yardlong bean (Asparagus bean)
Protein 2.53g 0.82g Yardlong bean (Asparagus bean)
Fats 0.1g 0.13g Chayote
Carbs 9.18g 4.51g Yardlong bean (Asparagus bean)
Calories 47kcal 19kcal Yardlong bean (Asparagus bean)
Sugar 1.66g Yardlong bean (Asparagus bean)
Fiber 1.7g Chayote
Calcium 44mg 17mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.34mg Yardlong bean (Asparagus bean)
Magnesium 42mg 12mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 18mg Yardlong bean (Asparagus bean)
Potassium 290mg 125mg Yardlong bean (Asparagus bean)
Sodium 4mg 2mg Chayote
Zinc 0.36mg 0.74mg Chayote
Copper 0.047mg 0.123mg Chayote
Manganese 0.201mg 0.189mg Yardlong bean (Asparagus bean)
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 E 0.12mg Chayote
Vitamin C 16.2mg 7.7mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.025mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.029mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.47mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.249mg Chayote
Vitamin B6 0.024mg 0.076mg Chayote
Folate 45µg 93µg Chayote
Vitamin K 4.1µg Chayote
Tryptophan 0.029mg 0.011mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.04mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.044mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.077mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.039mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.001mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.047mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.063mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.015mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.028g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.01g Chayote
Polyunsaturated fat 0.042g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Chayote
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)
14%
Chayote
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.8)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 86)
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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.