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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 more Vitamin C, however Bran has more Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Copper, Vitamin B5, and Zinc.
  • Bran's daily need coverage for Manganese is 236% more.
  • Yardlong bean (Asparagus bean) has 10000000 times more Vitamin C than Bran. Yardlong bean (Asparagus bean) has 18.8mg of Vitamin C, while Bran has 0mg.

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 Calcium +16%
Contains more Iron +1051.1%
Contains more Magnesium +434.1%
Contains more Phosphorus +1144.1%
Contains more Potassium +135.8%
Contains more Zinc +740.5%
Contains more Copper +739.6%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +16%
Contains more Iron +1051.1%
Contains more Magnesium +434.1%
Contains more Phosphorus +1144.1%
Contains more Potassium +135.8%
Contains more Zinc +740.5%
Contains more Copper +739.6%
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 A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

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 Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Bran Opinion
Net carbs 8.35g 50.82g Bran
Protein 2.8g 17.3g Bran
Fats 0.4g 7.03g Bran
Carbs 8.35g 66.22g Bran
Calories 47kcal 246kcal Bran
Starch g g
Fructose g g
Sugar g 1.45g Yardlong bean (Asparagus bean)
Fiber g 15.4g Bran
Calcium 50mg 58mg Bran
Iron 0.47mg 5.41mg Bran
Magnesium 44mg 235mg Bran
Phosphorus 59mg 734mg Bran
Potassium 240mg 566mg Bran
Sodium 4mg 4mg
Zinc 0.37mg 3.11mg Bran
Copper 0.048mg 0.403mg Bran
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 1.17mg Bran
Vitamin B2 0.11mg 0.22mg Bran
Vitamin B3 0.41mg 0.934mg Bran
Vitamin B5 0.055mg 1.494mg Bran
Vitamin B6 0.024mg 0.165mg Bran
Folate 62µg 52µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.032mg 0.335mg Bran
Threonine 0.104mg 0.502mg Bran
Isoleucine 0.15mg 0.668mg Bran
Leucine 0.2mg 1.374mg Bran
Lysine 0.184mg 0.76mg Bran
Methionine 0.04mg 0.335mg Bran
Phenylalanine 0.154mg 0.908mg Bran
Valine 0.162mg 0.964mg Bran
Histidine 0.09mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.105g 1.328g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 2.376g Bran
Polyunsaturated fat 0.169g 2.766g 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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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

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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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 ($)

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.