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  6. Yardlong bean (Asparagus bean) vs. Corn raw

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

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What are the differences between Yardlong bean (Asparagus bean) and Corn raw?

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, and Iron, yet Corn raw is higher in Vitamin B5, Vitamin B3, Vitamin B1, and Vitamin B6.
  • Corn raw's daily need coverage for Vitamin B5 is 13% more.
  • Yardlong bean (Asparagus bean) has 22 times more Calcium than Corn raw. While Yardlong bean (Asparagus bean) has 44mg of Calcium, Corn raw has only 2mg.

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

Infographic

Yardlong bean (Asparagus bean) vs Corn raw 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
7
:
3
Corn raw
Corn raw
Contains more Calcium +2100%
Contains more Iron +88.5%
Contains more Magnesium +13.5%
Contains less Sodium -73.3%
Contains more Manganese +23.3%
Contains more Selenium +150%
Contains more Phosphorus +56.1%
Contains more Zinc +27.8%
Contains more Copper +14.9%
Equal in Potassium - 270
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +2100%
Contains more Iron +88.5%
Contains more Magnesium +13.5%
Contains less Sodium -73.3%
Contains more Manganese +23.3%
Contains more Selenium +150%
Contains more Phosphorus +56.1%
Contains more Zinc +27.8%
Contains more Copper +14.9%
Equal in Potassium - 270

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Corn raw
Corn raw
Contains more Vitamin A +140.6%
Contains more Vitamin C +138.2%
Contains more Vitamin B2 +80%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B3 +181%
Contains more Vitamin B5 +1305.9%
Contains more Vitamin B6 +287.5%
Equal in Folate - 42
Yardlong bean (Asparagus bean)
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin A +140.6%
Contains more Vitamin C +138.2%
Contains more Vitamin B2 +80%
Contains more Vitamin B1 +82.4%
Contains more Vitamin B3 +181%
Contains more Vitamin B5 +1305.9%
Contains more Vitamin B6 +287.5%
Equal in Folate - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Corn raw
Corn raw
Contains more Water +15%
Contains more Other +14.3%
Contains more Protein +29.2%
Contains more Fats +1250%
Contains more Carbs +103.7%
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Water +15%
Contains more Other +14.3%
Contains more Protein +29.2%
Contains more Fats +1250%
Contains more Carbs +103.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +4700%
Contains more Polyunsaturated fat +1059.5%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +4700%
Contains more Polyunsaturated fat +1059.5%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Corn raw Opinion
Net carbs 9.18g 16.7g Corn raw
Protein 2.53g 3.27g Corn raw
Fats 0.1g 1.35g Corn raw
Carbs 9.18g 18.7g Corn raw
Calories 47kcal 86kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Yardlong bean (Asparagus bean)
Fiber 2g Corn raw
Calcium 44mg 2mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.52mg Yardlong bean (Asparagus bean)
Magnesium 42mg 37mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 89mg Corn raw
Potassium 290mg 270mg Yardlong bean (Asparagus bean)
Sodium 4mg 15mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.46mg Corn raw
Copper 0.047mg 0.054mg Corn raw
Manganese 0.201mg 0.163mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.6µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 187IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 9µg Yardlong bean (Asparagus bean)
Vitamin E 0.07mg Corn raw
Vitamin C 16.2mg 6.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.155mg Corn raw
Vitamin B2 0.099mg 0.055mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 1.77mg Corn raw
Vitamin B5 0.051mg 0.717mg Corn raw
Vitamin B6 0.024mg 0.093mg Corn raw
Folate 45µg 42µg Yardlong bean (Asparagus bean)
Vitamin K 0.3µg Corn raw
Tryptophan 0.029mg 0.023mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.129mg Corn raw
Isoleucine 0.135mg 0.129mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.348mg Corn raw
Lysine 0.166mg 0.137mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.067mg Corn raw
Phenylalanine 0.139mg 0.15mg Corn raw
Valine 0.146mg 0.185mg Corn raw
Histidine 0.082mg 0.089mg Corn raw
Saturated Fat 0.026g 0.325g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.432g Corn raw
Polyunsaturated fat 0.042g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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)
18%
Corn raw
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (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 - 0.299g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Corn raw
Corn raw 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 minerals?
?
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.
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 raw - 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.