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

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

  • Yardlong bean (Asparagus bean) is higher in Folate, Vitamin B1, and Vitamin B2, however Groat is richer in Vitamin C, Copper, Manganese, and Vitamin B5.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 21% higher.
  • Yardlong bean (Asparagus bean) contains 7 times more Calcium than Groat. While Yardlong bean (Asparagus bean) contains 50mg of Calcium, Groat contains only 7mg.

Yardlong bean, raw and Buckwheat groats, roasted, cooked are the varieties used in this article.

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Yardlong bean (Asparagus bean) vs Groat 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 +614.3%
Contains more Potassium +172.7%
Contains more Iron +70.2%
Contains more Magnesium +15.9%
Contains more Copper +204.2%
Contains more Zinc +64.9%
Contains more Phosphorus +18.6%
Equal in Sodium - 4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Calcium +614.3%
Contains more Potassium +172.7%
Contains more Iron +70.2%
Contains more Magnesium +15.9%
Contains more Copper +204.2%
Contains more Zinc +64.9%
Contains more Phosphorus +18.6%
Equal in Sodium - 4

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
:
5
Groat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +182.1%
Contains more Folate +342.9%
Contains more Vitamin B3 +129.3%
Contains more Vitamin B5 +552.7%
Contains more Vitamin B6 +220.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +182.1%
Contains more Folate +342.9%
Contains more Vitamin B3 +129.3%
Contains more Vitamin B5 +552.7%
Contains more Vitamin B6 +220.8%

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)
8
Groat
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
22
Groat

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)
20%
Groat
Carbohydrates
8%
Yardlong bean (Asparagus bean)
20%
Groat
Fats
2%
Yardlong bean (Asparagus bean)
3%
Groat

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) Groat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Groat Opinion
Calories 47 92 Groat
Protein 2.8 3.38 Groat
Fats 0.4 0.62 Groat
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 19.94 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.8 Groat
Calcium 50 7 Yardlong bean (Asparagus bean)
Potassium 240 88 Yardlong bean (Asparagus bean)
Magnesium 44 51 Groat
Sugar 0.9 Yardlong bean (Asparagus bean)
Fiber 2.7 Groat
Copper 0.048 0.146 Groat
Zinc 0.37 0.61 Groat
Starch
Phosphorus 59 70 Groat
Sodium 4 4
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.107 0.04 Yardlong bean (Asparagus bean)
Vitamin B2 0.11 0.039 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 0.94 Groat
Vitamin B5 0.055 0.359 Groat
Vitamin B6 0.024 0.077 Groat
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 62 14 Yardlong bean (Asparagus bean)
Trans Fat 0 Groat
Saturated Fat 0.105 0.134 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 0.188 Groat
Polyunsaturated fat 0.169 0.188 Groat
Tryptophan 0.032 0.049 Groat
Threonine 0.104 0.129 Groat
Isoleucine 0.15 0.127 Yardlong bean (Asparagus bean)
Leucine 0.2 0.212 Groat
Lysine 0.184 0.172 Yardlong bean (Asparagus bean)
Methionine 0.04 0.044 Groat
Phenylalanine 0.154 0.133 Yardlong bean (Asparagus bean)
Valine 0.162 0.173 Groat
Histidine 0.09 0.079 Yardlong bean (Asparagus bean)
Fructose 0.1 Groat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.