Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are Yardlong bean (Asparagus bean) and Corn different?

  • Yardlong bean (Asparagus bean) 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 of Vitamin B5 15% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 15 times more Calcium than Corn. Yardlong bean (Asparagus bean) contains 44mg of Calcium, while Corn contains 3mg.

Yardlong bean, cooked, boiled, drained, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types were used in this article.

Infographic

Yardlong bean (Asparagus bean) 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.
Contains more Calcium +1366.7%
Contains more Iron +117.8%
Contains more Magnesium +61.5%
Contains more Potassium +33%
Contains more Manganese +20.4%
Contains more Selenium +650%
Contains more Phosphorus +35.1%
Contains less Sodium -75%
Contains more Zinc +72.2%
Equal in Copper - 0.049
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1366.7%
Contains more Iron +117.8%
Contains more Magnesium +61.5%
Contains more Potassium +33%
Contains more Manganese +20.4%
Contains more Selenium +650%
Contains more Phosphorus +35.1%
Contains less Sodium -75%
Contains more Zinc +72.2%
Equal in Copper - 0.049

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.
:
6
Corn
Contains more Vitamin A +71.1%
Contains more Vitamin C +194.5%
Contains more Vitamin B2 +73.7%
Contains more Folate +95.7%
Contains more Vitamin B3 +167.1%
Contains more Vitamin B5 +1452.9%
Contains more Vitamin B6 +479.2%
Equal in Vitamin B1 - 0.093
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +71.1%
Contains more Vitamin C +194.5%
Contains more Vitamin B2 +73.7%
Contains more Folate +95.7%
Contains more Vitamin B3 +167.1%
Contains more Vitamin B5 +1452.9%
Contains more Vitamin B6 +479.2%
Equal in Vitamin B1 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +19.2%
Contains more Protein +34.8%
Contains more Fats +1400%
Contains more Carbs +128.5%
Equal in Other - 0.7
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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 Water +19.2%
Contains more Protein +34.8%
Contains more Fats +1400%
Contains more Carbs +128.5%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated fat +1335.7%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +4055.6%
Contains more Polyunsaturated 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.
Yardlong bean (Asparagus bean) Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Corn Opinion
Net carbs 9.18g 18.58g Corn
Protein 2.53g 3.41g Corn
Fats 0.1g 1.5g Corn
Carbs 9.18g 20.98g Corn
Calories 47kcal 96kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Yardlong bean (Asparagus bean)
Fiber 2.4g Corn
Calcium 44mg 3mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.45mg Yardlong bean (Asparagus bean)
Magnesium 42mg 26mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 77mg Corn
Potassium 290mg 218mg Yardlong bean (Asparagus bean)
Sodium 4mg 1mg Corn
Zinc 0.36mg 0.62mg Corn
Copper 0.047mg 0.049mg Corn
Manganese 0.201mg 0.167mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.2µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 263IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 13µg Yardlong bean (Asparagus bean)
Vitamin E 0.09mg Corn
Vitamin C 16.2mg 5.5mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.093mg Corn
Vitamin B2 0.099mg 0.057mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 1.683mg Corn
Vitamin B5 0.051mg 0.792mg Corn
Vitamin B6 0.024mg 0.139mg Corn
Folate 45µg 23µg Yardlong bean (Asparagus bean)
Vitamin K 0.4µg Corn
Tryptophan 0.029mg 0.023mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.133mg Corn
Isoleucine 0.135mg 0.133mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.358mg Corn
Lysine 0.166mg 0.141mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.069mg Corn
Phenylalanine 0.139mg 0.155mg Corn
Valine 0.146mg 0.191mg Corn
Histidine 0.082mg 0.091mg Corn
Saturated Fat 0.026g 0.197g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.374g Corn
Polyunsaturated fat 0.042g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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)
17%
Corn
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
14%
Corn

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.171g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.2)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.