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

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The main differences between Yardlong bean (Asparagus bean) and Bran

  • Yardlong bean (Asparagus bean) has more Vitamin C, Folate, and Potassium, however, Bran has more Manganese, Selenium, Phosphorus, and Vitamin B1.
  • Daily need coverage for Manganese from Bran is 33% higher.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Oat bran, cooked.

Infographic

Yardlong bean (Asparagus bean) vs Bran 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 +340%
Contains more Iron +11.4%
Contains more Potassium +215.2%
Contains more Phosphorus +108.8%
Contains less Sodium -75%
Contains more Zinc +47.2%
Contains more Copper +40.4%
Contains more Manganese +379.6%
Contains more Selenium +413.3%
Equal in Magnesium - 40
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 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +340%
Contains more Iron +11.4%
Contains more Potassium +215.2%
Contains more Phosphorus +108.8%
Contains less Sodium -75%
Contains more Zinc +47.2%
Contains more Copper +40.4%
Contains more Manganese +379.6%
Contains more Selenium +413.3%
Equal in Magnesium - 40

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.
:
3
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +191.2%
Contains more Vitamin B3 +337.5%
Contains more Folate +650%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B5 +325.5%
Equal in Vitamin B6 - 0.025
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 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +191.2%
Contains more Vitamin B3 +337.5%
Contains more Folate +650%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B5 +325.5%
Equal in Vitamin B6 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +46.9%
Contains more Protein +26.9%
Contains more Fats +760%
Contains more Carbs +24.6%
Equal in Water - 84
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Other +46.9%
Contains more Protein +26.9%
Contains more Fats +760%
Contains more Carbs +24.6%
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +3133.3%
Contains more Polyunsaturated fat +707.1%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +3133.3%
Contains more Polyunsaturated fat +707.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Bran
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar Equal
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) Bran Opinion
Net carbs 9.18g 8.84g Yardlong bean (Asparagus bean)
Protein 2.53g 3.21g Bran
Fats 0.1g 0.86g Bran
Carbs 9.18g 11.44g Bran
Calories 47kcal 40kcal Yardlong bean (Asparagus bean)
Fiber 2.6g Bran
Calcium 44mg 10mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.88mg Yardlong bean (Asparagus bean)
Magnesium 42mg 40mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 119mg Bran
Potassium 290mg 92mg Yardlong bean (Asparagus bean)
Sodium 4mg 1mg Bran
Zinc 0.36mg 0.53mg Bran
Copper 0.047mg 0.066mg Bran
Manganese 0.201mg 0.964mg Bran
Selenium 1.5µg 7.7µg Bran
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.16mg Bran
Vitamin B2 0.099mg 0.034mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.144mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.217mg Bran
Vitamin B6 0.024mg 0.025mg Bran
Folate 45µg 6µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg 0.057mg Bran
Threonine 0.094mg 0.086mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.114mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.235mg Bran
Lysine 0.166mg 0.13mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.057mg Bran
Phenylalanine 0.139mg 0.155mg Bran
Valine 0.146mg 0.165mg Bran
Histidine 0.082mg 0.07mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.163g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.291g Bran
Polyunsaturated fat 0.042g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Bran
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)
6%
Bran
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.137g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 30)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.