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  6. Yardlong beans vs. Oatmeal

Yardlong beans vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between yardlong beans and oatmeal

  • Yardlong beans has more vitamin C and potassium, while oatmeal has more iron, vitamin B6, manganese, vitamin B3, vitamin B1, vitamin B2, selenium, and vitamin B5.
  • Oatmeal covers your daily need for iron, 62% more than yardlong beans.

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 beans vs Oatmeal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +375.4%
Contains less SodiumSodium -91.8%
Contains more CalciumCalcium +81.8%
Contains more IronIron +508.2%
Contains more CopperCopper +40.4%
Contains more ZincZinc +72.2%
Contains more PhosphorusPhosphorus +35.1%
Contains more ManganeseManganese +177.6%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +465.2%
Contains more Vitamin B1Vitamin B1 +205.9%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +380.2%
Contains more Vitamin B5Vitamin B5 +521.6%
Contains more Vitamin B6Vitamin B6 +1108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Oatmeal DV% diff.
Iron 0.98mg 5.96mg 62%
Vitamin B6 0.024mg 0.29mg 20%
Vitamin C 16.2mg 0mg 18%
Manganese 0.201mg 0.558mg 16%
Vitamin B1 0.085mg 0.26mg 15%
Vitamin B3 0.63mg 3.025mg 15%
Vitamin A 23µg 130µg 12%
Vitamin B2 0.099mg 0.215mg 9%
Potassium 290mg 61mg 7%
Fiber 1.7g 7%
Selenium 1.5µg 5µg 6%
Vitamin B5 0.051mg 0.317mg 5%
Magnesium 42mg 26mg 4%
Starch 10.37g 4%
Calcium 44mg 80mg 4%
Polyunsaturated fat 0.042g 0.426g 3%
Phosphorus 57mg 77mg 3%
Sodium 4mg 49mg 2%
Zinc 0.36mg 0.62mg 2%
Fats 0.1g 1.36g 2%
Copper 0.047mg 0.066mg 2%
Choline 4.7mg 1%
Saturated fat 0.026g 0.226g 1%
Monounsaturated fat 0.009g 0.391g 1%
Calories 47kcal 68kcal 1%
Carbs 9.18g 11.67g 1%
Protein 2.53g 2.37g 0%
Net carbs 9.18g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Folate 45µg 44µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.029mg 0.04mg 0%
Threonine 0.094mg 0.083mg 0%
Isoleucine 0.135mg 0.105mg 0%
Leucine 0.18mg 0.2mg 0%
Lysine 0.166mg 0.135mg 0%
Methionine 0.036mg 0.04mg 0%
Phenylalanine 0.139mg 0.13mg 0%
Valine 0.146mg 0.151mg 0%
Histidine 0.082mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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 OtherOther +26.3%
Contains more FatsFats +1260%
Contains more CarbsCarbs +27.1%
~equal in Protein ~2.37g
~equal in Water ~84.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +4244.4%
Contains more Poly. FatPolyunsaturated fat +914.3%

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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 beans - 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.