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  6. Yardlong bean (Asparagus bean) vs. Lotus root

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

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The main differences between Yardlong bean (Asparagus bean) and Lotus root

  • Yardlong bean (Asparagus bean) has more Folate, however, Lotus root has more Vitamin C, Copper, Vitamin B6, Vitamin B2, Potassium, Vitamin B5, Vitamin B1, and Phosphorus.
  • Daily need coverage for Vitamin C from Lotus root is 31% higher.
  • Lotus root has 3 times less Folate than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 45µg of Folate, while Lotus root has 13µg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Lotus root, raw.

Infographic

Yardlong bean (Asparagus bean) vs Lotus root 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)
3
:
7
Lotus root
Lotus root
Contains more Magnesium +82.6%
Contains less Sodium -90%
Contains more Selenium +114.3%
Contains more Iron +18.4%
Contains more Phosphorus +75.4%
Contains more Potassium +91.7%
Contains more Copper +446.8%
Contains more Manganese +29.9%
Equal in Calcium - 45
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%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Magnesium +82.6%
Contains less Sodium -90%
Contains more Selenium +114.3%
Contains more Iron +18.4%
Contains more Phosphorus +75.4%
Contains more Potassium +91.7%
Contains more Copper +446.8%
Contains more Manganese +29.9%
Equal in Calcium - 45
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)
3
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +57.5%
Contains more Folate +246.2%
Contains more Vitamin C +171.6%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B5 +639.2%
Contains more Vitamin B6 +975%
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%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +57.5%
Contains more Folate +246.2%
Contains more Vitamin C +171.6%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B5 +639.2%
Contains more Vitamin B6 +975%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
3
Lotus root
Lotus root
Contains more Water +10.6%
Contains more Carbs +87.7%
Contains more Other +34.7%
Equal in Protein - 2.6
Equal in Fats - 0.1
Equal in Water - 79.1
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
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Water +10.6%
Contains more Carbs +87.7%
Contains more Other +34.7%
Equal in Protein - 2.6
Equal in Fats - 0.1
Equal in Water - 79.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Lotus root
Lotus root
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +110%
Contains more Monounsaturated Fat +122.2%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +110%
Contains more Monounsaturated Fat +122.2%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Lotus root Opinion
Net carbs 9.18g 12.33g Lotus root
Protein 2.53g 2.6g Lotus root
Fats 0.1g 0.1g
Carbs 9.18g 17.23g Lotus root
Calories 47kcal 74kcal Lotus root
Fiber 4.9g Lotus root
Calcium 44mg 45mg Lotus root
Iron 0.98mg 1.16mg Lotus root
Magnesium 42mg 23mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 100mg Lotus root
Potassium 290mg 556mg Lotus root
Sodium 4mg 40mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.39mg Lotus root
Copper 0.047mg 0.257mg Lotus root
Manganese 0.201mg 0.261mg Lotus root
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 44mg Lotus root
Vitamin B1 0.085mg 0.16mg Lotus root
Vitamin B2 0.099mg 0.22mg Lotus root
Vitamin B3 0.63mg 0.4mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.377mg Lotus root
Vitamin B6 0.024mg 0.258mg Lotus root
Folate 45µg 13µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg 0.02mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.051mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.054mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.069mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.094mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.022mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.047mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.055mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.038mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.03g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.02g Lotus root
Polyunsaturated fat 0.042g 0.02g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Lotus root
Low Fats diet Equal
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)
28%
Lotus root
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.