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  6. Yardlong bean (Asparagus bean) vs. Falafel

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

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

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, while Falafel is higher in Iron, Copper, Manganese, Phosphorus, Folate, Zinc, and Magnesium.
  • Falafel covers your daily need of Iron 31% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 10 times more Vitamin C than Falafel. Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, while Falafel contains 1.6mg.
  • Yardlong bean (Asparagus bean) is lower in Sodium.

Yardlong bean, cooked, boiled, drained, without salt and Falafel, home-prepared types were used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Falafel 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)
2
:
8
Falafel
Falafel
Contains less Sodium -98.6%
Contains more Selenium +50%
Contains more Calcium +22.7%
Contains more Iron +249%
Contains more Magnesium +95.2%
Contains more Phosphorus +236.8%
Contains more Potassium +101.7%
Contains more Zinc +316.7%
Contains more Copper +448.9%
Contains more Manganese +243.8%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains less Sodium -98.6%
Contains more Selenium +50%
Contains more Calcium +22.7%
Contains more Iron +249%
Contains more Magnesium +95.2%
Contains more Phosphorus +236.8%
Contains more Potassium +101.7%
Contains more Zinc +316.7%
Contains more Copper +448.9%
Contains more Manganese +243.8%

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)
2
:
6
Falafel
Falafel
Contains more Vitamin A +3361.5%
Contains more Vitamin C +912.5%
Contains more Vitamin B1 +71.8%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B3 +65.7%
Contains more Vitamin B5 +472.5%
Contains more Vitamin B6 +420.8%
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%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin A +3361.5%
Contains more Vitamin C +912.5%
Contains more Vitamin B1 +71.8%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B3 +65.7%
Contains more Vitamin B5 +472.5%
Contains more Vitamin B6 +420.8%
Contains more Folate +106.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Falafel
Falafel
Contains more Water +152.7%
Contains more Protein +426.1%
Contains more Fats +17700%
Contains more Carbs +246.8%
Contains more Other +237.5%
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
Falafel
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more Water +152.7%
Contains more Protein +426.1%
Contains more Fats +17700%
Contains more Carbs +246.8%
Contains more Other +237.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Falafel
Falafel
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +112911.1%
Contains more Polyunsaturated fat +9804.8%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +112911.1%
Contains more Polyunsaturated fat +9804.8%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Falafel Opinion
Net carbs 9.18g 31.84g Falafel
Protein 2.53g 13.31g Falafel
Fats 0.1g 17.8g Falafel
Carbs 9.18g 31.84g Falafel
Calories 47kcal 333kcal Falafel
Calcium 44mg 54mg Falafel
Iron 0.98mg 3.42mg Falafel
Magnesium 42mg 82mg Falafel
Phosphorus 57mg 192mg Falafel
Potassium 290mg 585mg Falafel
Sodium 4mg 294mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 1.5mg Falafel
Copper 0.047mg 0.258mg Falafel
Manganese 0.201mg 0.691mg Falafel
Selenium 1.5µg 1µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 13IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 1µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 1.6mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.146mg Falafel
Vitamin B2 0.099mg 0.166mg Falafel
Vitamin B3 0.63mg 1.044mg Falafel
Vitamin B5 0.051mg 0.292mg Falafel
Vitamin B6 0.024mg 0.125mg Falafel
Folate 45µg 93µg Falafel
Tryptophan 0.029mg 0.134mg Falafel
Threonine 0.094mg 0.492mg Falafel
Isoleucine 0.135mg 0.567mg Falafel
Leucine 0.18mg 0.944mg Falafel
Lysine 0.166mg 0.856mg Falafel
Methionine 0.036mg 0.187mg Falafel
Phenylalanine 0.139mg 0.707mg Falafel
Valine 0.146mg 0.562mg Falafel
Histidine 0.082mg 0.364mg Falafel
Saturated Fat 0.026g 2.383g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 10.171g Falafel
Polyunsaturated fat 0.042g 4.16g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Falafel
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)
18%
Falafel
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
60%
Falafel

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 2.357g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $4)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food is richer in vitamins?
Falafel
Falafel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.