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

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What are the main differences between Yardlong bean (Asparagus bean) and Maize?

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, while Maize is higher in Vitamin B5, Vitamin B3 and Vitamin B6.
  • Yardlong bean (Asparagus bean)'s daily need coverage for Vitamin C is 13% higher.
  • Maize has 25 times less Calcium than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 50mg of Calcium, while Maize has 2mg.

We used Yardlong bean, raw and Corn, sweet, yellow, raw types in this comparison.

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Yardlong bean (Asparagus bean) vs Maize 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
:
5
Maize
Contains more Calcium +2400%
Contains more Magnesium +18.9%
Contains less Sodium -73.3%
Contains more Iron +10.6%
Contains more Potassium +12.5%
Contains more Copper +12.5%
Contains more Zinc +24.3%
Contains more Phosphorus +50.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Calcium +2400%
Contains more Magnesium +18.9%
Contains less Sodium -73.3%
Contains more Iron +10.6%
Contains more Potassium +12.5%
Contains more Copper +12.5%
Contains more Zinc +24.3%
Contains more Phosphorus +50.8%

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
:
6
Maize
Contains more Vitamin C +176.5%
Contains more Vitamin A +362.6%
Contains more Vitamin B2 +100%
Contains more Folate +47.6%
Contains more Vitamin B1 +44.9%
Contains more Vitamin B3 +331.7%
Contains more Vitamin B5 +1203.6%
Contains more Vitamin B6 +287.5%
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 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin C +176.5%
Contains more Vitamin A +362.6%
Contains more Vitamin B2 +100%
Contains more Folate +47.6%
Contains more Vitamin B1 +44.9%
Contains more Vitamin B3 +331.7%
Contains more Vitamin B5 +1203.6%
Contains more Vitamin B6 +287.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
18
Maize
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
18
Maize

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 the food
Protein
17%
Yardlong bean (Asparagus bean)
20%
Maize
Carbohydrates
8%
Yardlong bean (Asparagus bean)
19%
Maize
Fats
2%
Yardlong bean (Asparagus bean)
6%
Maize

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Maize
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Maize
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 contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (difference - 6.26g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.22g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Maize
Maize is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yardlong bean (Asparagus bean) Maize Opinion
Calories 47 86 Maize
Protein 2.8 3.27 Maize
Fats 0.4 1.35 Maize
Vitamin C 18.8 6.8 Yardlong bean (Asparagus bean)
Carbs 8.35 18.7 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.52 Maize
Calcium 50 2 Yardlong bean (Asparagus bean)
Potassium 240 270 Maize
Magnesium 44 37 Yardlong bean (Asparagus bean)
Sugars 6.26 Yardlong bean (Asparagus bean)
Fiber 2 Maize
Copper 0.048 0.054 Maize
Zinc 0.37 0.46 Maize
Starch 5.7 Maize
Phosphorus 59 89 Maize
Sodium 4 15 Yardlong bean (Asparagus bean)
Vitamin A 865 187 Yardlong bean (Asparagus bean)
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.107 0.155 Maize
Vitamin B2 0.11 0.055 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 1.77 Maize
Vitamin B5 0.055 0.717 Maize
Vitamin B6 0.024 0.093 Maize
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 62 42 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 0.105 0.325 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 0.432 Maize
Polyunsaturated fat 0.169 0.487 Maize
Tryptophan 0.032 0.023 Yardlong bean (Asparagus bean)
Threonine 0.104 0.129 Maize
Isoleucine 0.15 0.129 Yardlong bean (Asparagus bean)
Leucine 0.2 0.348 Maize
Lysine 0.184 0.137 Yardlong bean (Asparagus bean)
Methionine 0.04 0.067 Maize
Phenylalanine 0.154 0.15 Yardlong bean (Asparagus bean)
Valine 0.162 0.185 Maize
Histidine 0.09 0.089 Yardlong bean (Asparagus bean)
Fructose 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.