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  6. Yardlong beans vs. Corn

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

Yardlong beans vs Corn 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%
Corn
Corn
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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%
~equal in Copper ~0.049mg

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%
Corn
Corn
6
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Corn 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%

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
Corn
Corn
3
3% 21% 73%
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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Corn
Corn
2
17% 32% 51%
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%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.