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  6. Yardlong beans vs. Lotus root

Yardlong beans vs. Lotus root — In-Depth Nutrition Comparison

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The main differences between yardlong beans and lotus root

  • Yardlong beans has more vitamin A and 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 for lotus root is 31% higher.
  • Yardlong beans has a higher glycemic index than lotus root.

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

Infographic

Yardlong beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more MagnesiumMagnesium +82.6%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +91.7%
Contains more IronIron +18.4%
Contains more CopperCopper +446.8%
Contains more PhosphorusPhosphorus +75.4%
Contains more ManganeseManganese +29.9%
~equal in Calcium ~45mg
~equal in Zinc ~0.39mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more FolateFolate +246.2%
Contains more Vitamin CVitamin C +171.6%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +639.2%
Contains more Vitamin B6Vitamin B6 +975%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Lotus root DV% diff.
Vitamin C 16.2mg 44mg 31%
Copper 0.047mg 0.257mg 23%
Fiber 4.9g 20%
Vitamin B6 0.024mg 0.258mg 18%
Vitamin B2 0.099mg 0.22mg 9%
Potassium 290mg 556mg 8%
Folate 45µg 13µg 8%
Vitamin B5 0.051mg 0.377mg 7%
Phosphorus 57mg 100mg 6%
Vitamin B1 0.085mg 0.16mg 6%
Magnesium 42mg 23mg 5%
Carbs 9.18g 17.23g 3%
Vitamin A 23µg 0µg 3%
Manganese 0.201mg 0.261mg 3%
Iron 0.98mg 1.16mg 2%
Sodium 4mg 40mg 2%
Vitamin B3 0.63mg 0.4mg 1%
Calories 47kcal 74kcal 1%
Selenium 1.5µg 0.7µg 1%
Protein 2.53g 2.6g 0%
Fats 0.1g 0.1g 0%
Net carbs 9.18g 12.33g N/A
Calcium 44mg 45mg 0%
Zinc 0.36mg 0.39mg 0%
Saturated fat 0.026g 0.03g 0%
Monounsaturated fat 0.009g 0.02g 0%
Polyunsaturated fat 0.042g 0.02g 0%
Tryptophan 0.029mg 0.02mg 0%
Threonine 0.094mg 0.051mg 0%
Isoleucine 0.135mg 0.054mg 0%
Leucine 0.18mg 0.069mg 0%
Lysine 0.166mg 0.094mg 0%
Methionine 0.036mg 0.022mg 0%
Phenylalanine 0.139mg 0.047mg 0%
Valine 0.146mg 0.055mg 0%
Histidine 0.082mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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 CarbsCarbs +87.7%
Contains more OtherOther +34.7%
~equal in Protein ~2.6g
~equal in Fats ~0.1g
~equal in Water ~79.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains less Sat. FatSaturated fat -13.3%
Contains more Poly. FatPolyunsaturated fat +110%
Contains more Mono. FatMonounsaturated fat +122.2%

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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 beans - 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.