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

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Important differences between Yardlong bean (Asparagus bean) and Oatmeal

  • Yardlong bean (Asparagus bean) has more Vitamin C, and Potassium, however Oatmeal has more Iron, Vitamin B6, Vitamin B3, Manganese, Vitamin B1, Vitamin A RAE, Vitamin B2, and Selenium.
  • Oatmeal's daily need coverage for Iron is 69% more.
  • Yardlong bean (Asparagus bean) has 10000000 times more Vitamin C than Oatmeal. Yardlong bean (Asparagus bean) has 18.8mg of Vitamin C, while Oatmeal has 0mg.

The food varieties used in the comparison are Yardlong bean, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +69.2%
Contains more Potassium +293.4%
Contains less Sodium -91.8%
Contains more Calcium +60%
Contains more Iron +1168.1%
Contains more Phosphorus +30.5%
Contains more Zinc +67.6%
Contains more Copper +37.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +69.2%
Contains more Potassium +293.4%
Contains less Sodium -91.8%
Contains more Calcium +60%
Contains more Iron +1168.1%
Contains more Phosphorus +30.5%
Contains more Zinc +67.6%
Contains more Copper +37.5%

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
:
Contains more Vitamin A +99.8%
Contains more Vitamin C +∞%
Contains more Folate +40.9%
Contains more Vitamin B1 +143%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +637.8%
Contains more Vitamin B5 +476.4%
Contains more Vitamin B6 +1108.3%
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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin A +99.8%
Contains more Vitamin C +∞%
Contains more Folate +40.9%
Contains more Vitamin B1 +143%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +637.8%
Contains more Vitamin B5 +476.4%
Contains more Vitamin B6 +1108.3%

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) 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 8.35g 9.97g Oatmeal
Protein 2.8g 2.37g Yardlong bean (Asparagus bean)
Fats 0.4g 1.36g Oatmeal
Carbs 8.35g 11.67g Oatmeal
Calories 47kcal 68kcal Oatmeal
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Yardlong bean (Asparagus bean)
Fiber g 1.7g Oatmeal
Calcium 50mg 80mg Oatmeal
Iron 0.47mg 5.96mg Oatmeal
Magnesium 44mg 26mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 77mg Oatmeal
Potassium 240mg 61mg Yardlong bean (Asparagus bean)
Sodium 4mg 49mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 0.62mg Oatmeal
Copper 0.048mg 0.066mg Oatmeal
Vitamin A 865IU 433IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.26mg Oatmeal
Vitamin B2 0.11mg 0.215mg Oatmeal
Vitamin B3 0.41mg 3.025mg Oatmeal
Vitamin B5 0.055mg 0.317mg Oatmeal
Vitamin B6 0.024mg 0.29mg Oatmeal
Folate 62µg 44µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan 0.032mg 0.04mg Oatmeal
Threonine 0.104mg 0.083mg Yardlong bean (Asparagus bean)
Isoleucine 0.15mg 0.105mg Yardlong bean (Asparagus bean)
Leucine 0.2mg 0.2mg
Lysine 0.184mg 0.135mg Yardlong bean (Asparagus bean)
Methionine 0.04mg 0.04mg
Phenylalanine 0.154mg 0.13mg Yardlong bean (Asparagus bean)
Valine 0.162mg 0.151mg Yardlong bean (Asparagus bean)
Histidine 0.09mg 0.057mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Yardlong bean (Asparagus bean)
Saturated Fat 0.105g 0.226g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.391g Oatmeal
Polyunsaturated fat 0.169g 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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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)
27
Oatmeal
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
44
Oatmeal

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)
14%
Oatmeal
Carbohydrates
8%
Yardlong bean (Asparagus bean)
12%
Oatmeal
Fats
2%
Yardlong bean (Asparagus bean)
6%
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 - 0.121g)
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

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. 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.