Yardlong beans vs. Corn — In-Depth Nutrition Comparison
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How are yardlong beans and corn different?
- Yardlong beans is richer in vitamin C, iron, and folate, while corn is higher in vitamin B5, vitamin B6, and vitamin B3.
- Corn covers your daily need for vitamin B5, 15% more than yardlong beans.
- Yardlong beans contains 15 times more calcium than corn. Yardlong beans contains 44mg of calcium, while corn contains 3mg.
- Yardlong beans has a higher glycemic index (86) than corn (52).
Yardlong bean, cooked, boiled, drained, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more CalciumCalcium | +1366.7% |
| Contains more PotassiumPotassium | +33% |
| Contains more IronIron | +117.8% |
| Contains more ManganeseManganese | +20.4% |
| Contains more SeleniumSelenium | +650% |
| Contains more ZincZinc | +72.2% |
| Contains more PhosphorusPhosphorus | +35.1% |
| Contains less SodiumSodium | -75% |
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.
| Contains more Vitamin CVitamin C | +194.5% |
| Contains more Vitamin AVitamin A | +76.9% |
| Contains more Vitamin B2Vitamin B2 | +73.7% |
| Contains more FolateFolate | +95.7% |
| Contains more Vitamin B3Vitamin B3 | +167.1% |
| Contains more Vitamin B5Vitamin B5 | +1452.9% |
| Contains more Vitamin B6Vitamin B6 | +479.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
| Contains more WaterWater | +19.2% |
| Contains more ProteinProtein | +34.8% |
| Contains more FatsFats | +1400% |
| Contains more CarbsCarbs | +128.5% |
~equal in
Other
~0.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains less Sat. FatSaturated fat | -86.8% |
| Contains more Mono. FatMonounsaturated fat | +4055.6% |
| Contains more Poly. FatPolyunsaturated fat | +1335.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B5 | 0.051mg | 0.792mg | 15% |
| Vitamin C | 16.2mg | 5.5mg | 12% |
| Fiber | 2.4g | 10% | |
| Vitamin B6 | 0.024mg | 0.139mg | 9% |
| Iron | 0.98mg | 0.45mg | 7% |
| Vitamin B3 | 0.63mg | 1.683mg | 7% |
| Folate | 45µg | 23µg | 6% |
| Choline | 29.1mg | 5% | |
| Polyunsaturated fat | 0.042g | 0.603g | 4% |
| Carbs | 9.18g | 20.98g | 4% |
| Magnesium | 42mg | 26mg | 4% |
| Calcium | 44mg | 3mg | 4% |
| Phosphorus | 57mg | 77mg | 3% |
| Vitamin B2 | 0.099mg | 0.057mg | 3% |
| Starch | 7.17g | 3% | |
| Zinc | 0.36mg | 0.62mg | 2% |
| Potassium | 290mg | 218mg | 2% |
| Fats | 0.1g | 1.5g | 2% |
| Selenium | 1.5µg | 0.2µg | 2% |
| Protein | 2.53g | 3.41g | 2% |
| Calories | 47kcal | 96kcal | 2% |
| Saturated fat | 0.026g | 0.197g | 1% |
| Monounsaturated fat | 0.009g | 0.374g | 1% |
| Vitamin B1 | 0.085mg | 0.093mg | 1% |
| Manganese | 0.201mg | 0.167mg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Fructose | 0.79g | 1% | |
| Vitamin A | 23µg | 13µg | 1% |
| Net carbs | 9.18g | 18.58g | N/A |
| Sugar | 4.54g | N/A | |
| Copper | 0.047mg | 0.049mg | 0% |
| Sodium | 4mg | 1mg | 0% |
| Vitamin K | 0.4µg | 0% | |
| Tryptophan | 0.029mg | 0.023mg | 0% |
| Threonine | 0.094mg | 0.133mg | 0% |
| Isoleucine | 0.135mg | 0.133mg | 0% |
| Leucine | 0.18mg | 0.358mg | 0% |
| Lysine | 0.166mg | 0.141mg | 0% |
| Methionine | 0.036mg | 0.069mg | 0% |
| Phenylalanine | 0.139mg | 0.155mg | 0% |
| Valine | 0.146mg | 0.191mg | 0% |
| Histidine | 0.082mg | 0.091mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
16%
Minerals Daily Need Coverage Score
19%
14%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated fat?
Yardlong beans is lower in Saturated fat (difference - 0.171g)
Which food is cheaper?
Yardlong beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food contains less Sodium?
Corn contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Corn is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.