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

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Important differences between Yardlong bean (Asparagus bean) and Bran

  • Yardlong bean (Asparagus bean) has less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Copper, Vitamin B5, Zinc, and Vitamin C.
  • Bran's daily need coverage for Manganese is 236% more.

The food varieties used in the comparison are Yardlong bean, raw and Oat bran, raw.

Infographic

Yardlong bean (Asparagus bean) vs Bran infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1051.1%
Contains more Calcium +16%
Contains more Potassium +135.8%
Contains more Magnesium +434.1%
Contains more Copper +739.6%
Contains more Zinc +740.5%
Contains more Phosphorus +1144.1%
Equal in Sodium - 4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +1051.1%
Contains more Calcium +16%
Contains more Potassium +135.8%
Contains more Magnesium +434.1%
Contains more Copper +739.6%
Contains more Zinc +740.5%
Contains more Phosphorus +1144.1%
Equal in Sodium - 4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +19.2%
Contains more Vitamin B1 +993.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +127.8%
Contains more Vitamin B5 +2616.4%
Contains more Vitamin B6 +587.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +19.2%
Contains more Vitamin B1 +993.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +127.8%
Contains more Vitamin B5 +2616.4%
Contains more Vitamin B6 +587.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
46
Bran
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
104%
Bran
Carbohydrates
8%
Yardlong bean (Asparagus bean)
66%
Bran
Fats
2%
Yardlong bean (Asparagus bean)
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.223g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Bran Opinion
Calories 47 246 Bran
Protein 2.8 17.3 Bran
Fats 0.4 7.03 Bran
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 5.41 Bran
Calcium 50 58 Bran
Potassium 240 566 Bran
Magnesium 44 235 Bran
Sugar 1.45 Yardlong bean (Asparagus bean)
Fiber 15.4 Bran
Copper 0.048 0.403 Bran
Zinc 0.37 3.11 Bran
Starch
Phosphorus 59 734 Bran
Sodium 4 4
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.107 1.17 Bran
Vitamin B2 0.11 0.22 Bran
Vitamin B3 0.41 0.934 Bran
Vitamin B5 0.055 1.494 Bran
Vitamin B6 0.024 0.165 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 62 52 Yardlong bean (Asparagus bean)
Trans Fat 0 Bran
Saturated Fat 0.105 1.328 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 2.376 Bran
Polyunsaturated fat 0.169 2.766 Bran
Tryptophan 0.032 0.335 Bran
Threonine 0.104 0.502 Bran
Isoleucine 0.15 0.668 Bran
Leucine 0.2 1.374 Bran
Lysine 0.184 0.76 Bran
Methionine 0.04 0.335 Bran
Phenylalanine 0.154 0.908 Bran
Valine 0.162 0.964 Bran
Histidine 0.09 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.