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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.

Infographic

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 Phosphorus +18.6%
Contains more Zinc +64.9%
Contains more Copper +204.2%
Equal in Sodium - 4
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% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +614.3%
Contains more Potassium +172.7%
Contains more Iron +70.2%
Contains more Magnesium +15.9%
Contains more Phosphorus +18.6%
Contains more Zinc +64.9%
Contains more Copper +204.2%
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 A +∞%
Contains more Vitamin C +∞%
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 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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Groat Opinion
Net carbs 8.35g 17.24g Groat
Protein 2.8g 3.38g Groat
Fats 0.4g 0.62g Groat
Carbs 8.35g 19.94g Groat
Calories 47kcal 92kcal Groat
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Yardlong bean (Asparagus bean)
Fiber g 2.7g Groat
Calcium 50mg 7mg Yardlong bean (Asparagus bean)
Iron 0.47mg 0.8mg Groat
Magnesium 44mg 51mg Groat
Phosphorus 59mg 70mg Groat
Potassium 240mg 88mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 0.37mg 0.61mg Groat
Copper 0.048mg 0.146mg Groat
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.04mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.039mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.94mg Groat
Vitamin B5 0.055mg 0.359mg Groat
Vitamin B6 0.024mg 0.077mg Groat
Folate 62µg 14µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Tryptophan 0.032mg 0.049mg Groat
Threonine 0.104mg 0.129mg Groat
Isoleucine 0.15mg 0.127mg Yardlong bean (Asparagus bean)
Leucine 0.2mg 0.212mg Groat
Lysine 0.184mg 0.172mg Yardlong bean (Asparagus bean)
Methionine 0.04mg 0.044mg Groat
Phenylalanine 0.154mg 0.133mg Yardlong bean (Asparagus bean)
Valine 0.162mg 0.173mg Groat
Histidine 0.09mg 0.079mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.105g 0.134g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.188g Groat
Polyunsaturated fat 0.169g 0.188g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Groat
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)
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

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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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. 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.