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  6. Yardlong bean (Asparagus bean) vs. Oatmeal

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

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

  • Yardlong bean (Asparagus bean) has more Vitamin C, and Potassium, while Oatmeal has more Iron, Vitamin B6, Manganese, Vitamin B3, Vitamin B1, Vitamin A RAE, Vitamin B2, and Selenium.
  • Oatmeal covers your daily need of Iron 62% more than Yardlong bean (Asparagus bean).

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Yardlong bean (Asparagus bean) vs Oatmeal 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)
3
:
7
Oatmeal
Oatmeal
Contains more Magnesium +61.5%
Contains more Potassium +375.4%
Contains less Sodium -91.8%
Contains more Calcium +81.8%
Contains more Iron +508.2%
Contains more Phosphorus +35.1%
Contains more Zinc +72.2%
Contains more Copper +40.4%
Contains more Manganese +177.6%
Contains more Selenium +233.3%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +61.5%
Contains more Potassium +375.4%
Contains less Sodium -91.8%
Contains more Calcium +81.8%
Contains more Iron +508.2%
Contains more Phosphorus +35.1%
Contains more Zinc +72.2%
Contains more Copper +40.4%
Contains more Manganese +177.6%
Contains more Selenium +233.3%

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)
3
:
7
Oatmeal
Oatmeal
Contains more Vitamin C +∞%
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +521.6%
Contains more Vitamin B6 +1108.3%
Equal in Vitamin A - 433
Equal in Folate - 44
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +117.2%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +521.6%
Contains more Vitamin B6 +1108.3%
Equal in Vitamin A - 433
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Oatmeal
Oatmeal
Contains more Other +26.3%
Contains more Fats +1260%
Contains more Carbs +27.1%
Equal in Protein - 2.37
Equal in Water - 84.03
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Other +26.3%
Contains more Fats +1260%
Contains more Carbs +27.1%
Equal in Protein - 2.37
Equal in Water - 84.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +4244.4%
Contains more Polyunsaturated fat +914.3%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +4244.4%
Contains more Polyunsaturated fat +914.3%

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) Oatmeal
Lower in Sugar ok
Lower in Sodium 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 price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Oatmeal Opinion
Net carbs 9.18g 9.97g Oatmeal
Protein 2.53g 2.37g Yardlong bean (Asparagus bean)
Fats 0.1g 1.36g Oatmeal
Carbs 9.18g 11.67g Oatmeal
Calories 47kcal 68kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g Yardlong bean (Asparagus bean)
Fiber 1.7g Oatmeal
Calcium 44mg 80mg Oatmeal
Iron 0.98mg 5.96mg Oatmeal
Magnesium 42mg 26mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 77mg Oatmeal
Potassium 290mg 61mg Yardlong bean (Asparagus bean)
Sodium 4mg 49mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.62mg Oatmeal
Copper 0.047mg 0.066mg Oatmeal
Manganese 0.201mg 0.558mg Oatmeal
Selenium 1.5µg 5µg Oatmeal
Vitamin A 450IU 433IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.26mg Oatmeal
Vitamin B2 0.099mg 0.215mg Oatmeal
Vitamin B3 0.63mg 3.025mg Oatmeal
Vitamin B5 0.051mg 0.317mg Oatmeal
Vitamin B6 0.024mg 0.29mg Oatmeal
Folate 45µg 44µg Yardlong bean (Asparagus bean)
Vitamin K 0.4µg Oatmeal
Tryptophan 0.029mg 0.04mg Oatmeal
Threonine 0.094mg 0.083mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.105mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.2mg Oatmeal
Lysine 0.166mg 0.135mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.04mg Oatmeal
Phenylalanine 0.139mg 0.13mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.151mg Oatmeal
Histidine 0.082mg 0.057mg Yardlong bean (Asparagus bean)
Trans Fat 0g 0.003g Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.226g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.391g Oatmeal
Polyunsaturated fat 0.042g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Oatmeal
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)
27%
Oatmeal
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.2g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.