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Yardlong bean (Asparagus bean) vs Couscous - In-Depth Nutrition Comparison

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

  • Yardlong bean (Asparagus bean) has more Folate, Magnesium, Vitamin B2, Potassium, Phosphorus, and Manganese, however Couscous is richer in Selenium, Vitamin C, and Vitamin B5.
  • Couscous covers your daily need of Selenium 47% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 6 times more Calcium than Couscous. Yardlong bean (Asparagus bean) has 50mg of Calcium, while Couscous has 8mg.

Yardlong bean, raw and Couscous, cooked types were used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Couscous infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +525%
Contains more Iron +23.7%
Contains more Magnesium +450%
Contains more Phosphorus +168.2%
Contains more Potassium +313.8%
Contains less Sodium -20%
Contains more Zinc +42.3%
Contains more Copper +17.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +525%
Contains more Iron +23.7%
Contains more Magnesium +450%
Contains more Phosphorus +168.2%
Contains more Potassium +313.8%
Contains less Sodium -20%
Contains more Zinc +42.3%
Contains more Copper +17.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B2 +307.4%
Contains more Folate +313.3%
Contains more Vitamin B3 +139.8%
Contains more Vitamin B5 +574.5%
Contains more Vitamin B6 +112.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B2 +307.4%
Contains more Folate +313.3%
Contains more Vitamin B3 +139.8%
Contains more Vitamin B5 +574.5%
Contains more Vitamin B6 +112.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat 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) Couscous Opinion
Net carbs 8.35g 21.82g Couscous
Protein 2.8g 3.79g Couscous
Fats 0.4g 0.16g Yardlong bean (Asparagus bean)
Carbs 8.35g 23.22g Couscous
Calories 47kcal 112kcal Couscous
Starch g g
Fructose g g
Sugar g 0.1g Yardlong bean (Asparagus bean)
Fiber g 1.4g Couscous
Calcium 50mg 8mg Yardlong bean (Asparagus bean)
Iron 0.47mg 0.38mg Yardlong bean (Asparagus bean)
Magnesium 44mg 8mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 22mg Yardlong bean (Asparagus bean)
Potassium 240mg 58mg Yardlong bean (Asparagus bean)
Sodium 4mg 5mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 0.26mg Yardlong bean (Asparagus bean)
Copper 0.048mg 0.041mg Yardlong bean (Asparagus bean)
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.063mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.027mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.983mg Couscous
Vitamin B5 0.055mg 0.371mg Couscous
Vitamin B6 0.024mg 0.051mg Couscous
Folate 62µg 15µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Couscous
Tryptophan 0.032mg 0.049mg Couscous
Threonine 0.104mg 0.1mg Yardlong bean (Asparagus bean)
Isoleucine 0.15mg 0.147mg Yardlong bean (Asparagus bean)
Leucine 0.2mg 0.259mg Couscous
Lysine 0.184mg 0.073mg Yardlong bean (Asparagus bean)
Methionine 0.04mg 0.059mg Couscous
Phenylalanine 0.154mg 0.184mg Couscous
Valine 0.162mg 0.162mg
Histidine 0.09mg 0.077mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.105g 0.029g Couscous
Monounsaturated Fat 0.036g 0.022g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.169g 0.064g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
7
Couscous
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
23%
Couscous
Carbohydrates
8%
Yardlong bean (Asparagus bean)
23%
Couscous
Fats
2%
Yardlong bean (Asparagus bean)
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 1mg)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.3)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 21)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.