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  6. Yardlong bean (Asparagus bean) vs. Nopales

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

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Summary of differences between Yardlong bean (Asparagus bean) and Nopales

  • Yardlong bean (Asparagus bean) has more Folate, Vitamin C, Vitamin B1, and Phosphorus, while Nopales has more Calcium, and Manganese.
  • Nopales covers your daily need of Calcium 12% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 15 times more Folate than Nopales. While Yardlong bean (Asparagus bean) contains 45µg of Folate, Nopales contain only 3µg.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Nopales, raw.

Infographic

Yardlong bean (Asparagus bean) vs Nopales 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)
6
:
4
Nopales
Nopales
Contains more Iron +66.1%
Contains more Phosphorus +256.3%
Contains more Potassium +12.8%
Contains less Sodium -81%
Contains more Zinc +44%
Contains more Selenium +114.3%
Contains more Calcium +272.7%
Contains more Magnesium +23.8%
Contains more Copper +10.6%
Contains more Manganese +127.4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +66.1%
Contains more Phosphorus +256.3%
Contains more Potassium +12.8%
Contains less Sodium -81%
Contains more Zinc +44%
Contains more Selenium +114.3%
Contains more Calcium +272.7%
Contains more Magnesium +23.8%
Contains more Copper +10.6%
Contains more Manganese +127.4%

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)
5
:
5
Nopales
Nopales
Contains more Vitamin C +74.2%
Contains more Vitamin B1 +608.3%
Contains more Vitamin B2 +141.5%
Contains more Vitamin B3 +53.7%
Contains more Folate +1400%
Contains more Vitamin B5 +227.5%
Contains more Vitamin B6 +191.7%
Equal in Vitamin A - 457
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%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Contains more Vitamin C +74.2%
Contains more Vitamin B1 +608.3%
Contains more Vitamin B2 +141.5%
Contains more Vitamin B3 +53.7%
Contains more Folate +1400%
Contains more Vitamin B5 +227.5%
Contains more Vitamin B6 +191.7%
Equal in Vitamin A - 457

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Nopales
Nopales
Contains more Protein +91.7%
Contains more Fats +11.1%
Contains more Carbs +175.7%
Contains more Other +58.3%
Equal in Fats - 0.09
Equal in Water - 94.12
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
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +91.7%
Contains more Fats +11.1%
Contains more Carbs +175.7%
Contains more Other +58.3%
Equal in Fats - 0.09
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
0
:
3
Nopales
Nopales
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +19%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +19%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Nopales Opinion
Net carbs 9.18g 1.13g Yardlong bean (Asparagus bean)
Protein 2.53g 1.32g Yardlong bean (Asparagus bean)
Fats 0.1g 0.09g Yardlong bean (Asparagus bean)
Carbs 9.18g 3.33g Yardlong bean (Asparagus bean)
Calories 47kcal 16kcal Yardlong bean (Asparagus bean)
Sugar 1.15g Yardlong bean (Asparagus bean)
Fiber 2.2g Nopales
Calcium 44mg 164mg Nopales
Iron 0.98mg 0.59mg Yardlong bean (Asparagus bean)
Magnesium 42mg 52mg Nopales
Phosphorus 57mg 16mg Yardlong bean (Asparagus bean)
Potassium 290mg 257mg Yardlong bean (Asparagus bean)
Sodium 4mg 21mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.25mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.052mg Nopales
Manganese 0.201mg 0.457mg Nopales
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 457IU Nopales
Vitamin A RAE 23µg 23µg
Vitamin C 16.2mg 9.3mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.012mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.041mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.41mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.167mg Nopales
Vitamin B6 0.024mg 0.07mg Nopales
Folate 45µg 3µg Yardlong bean (Asparagus bean)
Vitamin K 5.3µg Nopales
Tryptophan 0.029mg 0.014mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.04mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.049mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.077mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.059mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.015mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.049mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.059mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.025mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.016g Nopales
Monounsaturated Fat 0.009g 0.018g Nopales
Polyunsaturated fat 0.042g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Yardlong bean (Asparagus bean)
10%
Nopales
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 79)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.