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  6. Yardlong bean (Asparagus bean) vs. Chinese broccoli

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

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How are Yardlong bean (Asparagus bean) and Chinese broccoli different?

  • Yardlong bean (Asparagus bean) is higher in Magnesium, and Iron, however, Chinese broccoli is richer in Folate, Vitamin C, Vitamin A RAE, and Calcium.
  • Daily need coverage for Folate from Chinese broccoli is 14% higher.
  • Yardlong bean (Asparagus bean) contains 2 times more Magnesium than Chinese broccoli. While Yardlong bean (Asparagus bean) contains 42mg of Magnesium, Chinese broccoli contains only 18mg.

Yardlong bean, cooked, boiled, drained, without salt and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Chinese broccoli 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)
6
:
4
Chinese broccoli
Chinese broccoli
Contains more Iron +75%
Contains more Magnesium +133.3%
Contains more Phosphorus +39%
Contains more Potassium +11.1%
Contains less Sodium -42.9%
Contains more Selenium +15.4%
Contains more Calcium +127.3%
Contains more Copper +29.8%
Contains more Manganese +31.3%
Equal in Potassium - 261
Equal in Zinc - 0.39
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +75%
Contains more Magnesium +133.3%
Contains more Phosphorus +39%
Contains more Potassium +11.1%
Contains less Sodium -42.9%
Contains more Selenium +15.4%
Contains more Calcium +127.3%
Contains more Copper +29.8%
Contains more Manganese +31.3%
Equal in Potassium - 261
Equal in Zinc - 0.39

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)
1
:
9
Chinese broccoli
Chinese broccoli
Contains more Vitamin B3 +44.2%
Contains more Vitamin A +264%
Contains more Vitamin C +74.1%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B5 +211.8%
Contains more Vitamin B6 +191.7%
Contains more Folate +120%
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B3 +44.2%
Contains more Vitamin A +264%
Contains more Vitamin C +74.1%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B5 +211.8%
Contains more Vitamin B6 +191.7%
Contains more Folate +120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Chinese broccoli
Chinese broccoli
Contains more Protein +121.9%
Contains more Carbs +140.9%
Contains more Fats +620%
Equal in Water - 93.54
Equal in Other - 0.79
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
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +121.9%
Contains more Carbs +140.9%
Contains more Fats +620%
Equal in Water - 93.54
Equal in Other - 0.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -76.4%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +685.7%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -76.4%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +685.7%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Chinese broccoli Opinion
Net carbs 9.18g 1.31g Yardlong bean (Asparagus bean)
Protein 2.53g 1.14g Yardlong bean (Asparagus bean)
Fats 0.1g 0.72g Chinese broccoli
Carbs 9.18g 3.81g Yardlong bean (Asparagus bean)
Calories 47kcal 22kcal Yardlong bean (Asparagus bean)
Sugar 0.84g Yardlong bean (Asparagus bean)
Fiber 2.5g Chinese broccoli
Calcium 44mg 100mg Chinese broccoli
Iron 0.98mg 0.56mg Yardlong bean (Asparagus bean)
Magnesium 42mg 18mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 41mg Yardlong bean (Asparagus bean)
Potassium 290mg 261mg Yardlong bean (Asparagus bean)
Sodium 4mg 7mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.39mg Chinese broccoli
Copper 0.047mg 0.061mg Chinese broccoli
Manganese 0.201mg 0.264mg Chinese broccoli
Selenium 1.5µg 1.3µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 1638IU Chinese broccoli
Vitamin A RAE 23µg 82µg Chinese broccoli
Vitamin E 0.48mg Chinese broccoli
Vitamin C 16.2mg 28.2mg Chinese broccoli
Vitamin B1 0.085mg 0.095mg Chinese broccoli
Vitamin B2 0.099mg 0.146mg Chinese broccoli
Vitamin B3 0.63mg 0.437mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.159mg Chinese broccoli
Vitamin B6 0.024mg 0.07mg Chinese broccoli
Folate 45µg 99µg Chinese broccoli
Vitamin K 84.8µg Chinese broccoli
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 0.11g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.05g Chinese broccoli
Polyunsaturated fat 0.042g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Chinese broccoli
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)
48%
Chinese broccoli
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
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.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.