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  6. Yardlong beans vs. Napa cabbage

Yardlong beans vs. Napa cabbage — In-Depth Nutrition Comparison

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Significant differences between Yardlong beans and Napa cabbage

  • Yardlong beans is richer in Vitamin C, Magnesium, Vitamin B1, Potassium, Vitamin B2, and Phosphorus, while Napa cabbage is higher in Copper.
  • Yardlong beans covers your daily Vitamin C needs 14% more than Napa cabbage.
  • Yardlong beans has 17 times more Vitamin B1 than Napa cabbage. Yardlong beans has 0.085mg of Vitamin B1, while Napa cabbage has 0.005mg.

Specific food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Cabbage, napa, cooked.

Infographic

Yardlong beans vs Napa cabbage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +51.7%
Contains more PotassiumPotassium +233.3%
Contains more IronIron +32.4%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +275%
Contains more CopperCopper +104.3%
~equal in Manganese ~0.203mg

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% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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 11% 16% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +406.3%
Contains more Vitamin AVitamin A +71.1%
Contains more Vitamin B1Vitamin B1 +1600%
Contains more Vitamin B2Vitamin B2 +296%
Contains more Vitamin B3Vitamin B3 +35.2%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~43µg
~equal in Choline ~mg

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
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +130%
Contains more CarbsCarbs +311.7%
Contains more OtherOther +323.5%
Contains more FatsFats +70%
Contains more WaterWater +10.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong beans Napa cabbage
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong beans Napa cabbage Opinion
Calories 47kcal 12kcal Yardlong beans
Protein 2.53g 1.1g Yardlong beans
Fats 0.1g 0.17g Napa cabbage
Vitamin C 16.2mg 3.2mg Yardlong beans
Net carbs 9.18g 2.23g Yardlong beans
Carbs 9.18g 2.23g Yardlong beans
Magnesium 42mg 8mg Yardlong beans
Calcium 44mg 29mg Yardlong beans
Potassium 290mg 87mg Yardlong beans
Iron 0.98mg 0.74mg Yardlong beans
Copper 0.047mg 0.096mg Napa cabbage
Zinc 0.36mg 0.14mg Yardlong beans
Phosphorus 57mg 19mg Yardlong beans
Sodium 4mg 11mg Yardlong beans
Vitamin A 450IU 263IU Yardlong beans
Vitamin A 23µg 13µg Yardlong beans
Manganese 0.201mg 0.203mg Napa cabbage
Selenium 1.5µg 0.4µg Yardlong beans
Vitamin B1 0.085mg 0.005mg Yardlong beans
Vitamin B2 0.099mg 0.025mg Yardlong beans
Vitamin B3 0.63mg 0.466mg Yardlong beans
Vitamin B5 0.051mg 0.035mg Yardlong beans
Vitamin B6 0.024mg 0.037mg Napa cabbage
Folate 45µg 43µg Yardlong beans
Saturated Fat 0.026g Napa cabbage
Monounsaturated Fat 0.009g Yardlong beans
Polyunsaturated fat 0.042g Yardlong beans
Tryptophan 0.029mg Yardlong beans
Threonine 0.094mg Yardlong beans
Isoleucine 0.135mg Yardlong beans
Leucine 0.18mg Yardlong beans
Lysine 0.166mg Yardlong beans
Methionine 0.036mg Yardlong beans
Phenylalanine 0.139mg Yardlong beans
Valine 0.146mg Yardlong beans
Histidine 0.082mg Yardlong beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong beans Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
14%
Yardlong beans
7%
Napa cabbage
Minerals Daily Need Coverage Score
19%
Yardlong beans
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Yardlong beans
Yardlong beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.