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

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What are the differences between Yardlong bean (Asparagus bean) and Oat?

  • The amount of Manganese, Phosphorus, Copper, Vitamin B1, Iron, Zinc, Magnesium, Vitamin B5, Vitamin C, and Vitamin B6 in Oat is higher than in Yardlong bean (Asparagus bean).
  • Oat's daily need coverage for Manganese is 205% more.

We used Yardlong bean, raw and Oats types in this article.

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Yardlong bean (Asparagus bean) vs Oat 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 +904.3%
Contains more Potassium +78.8%
Contains more Magnesium +302.3%
Contains more Copper +1204.2%
Contains more Zinc +973%
Contains more Phosphorus +786.4%
Contains less Sodium -50%
Equal in Calcium - 54
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +904.3%
Contains more Potassium +78.8%
Contains more Magnesium +302.3%
Contains more Copper +1204.2%
Contains more Zinc +973%
Contains more Phosphorus +786.4%
Contains less Sodium -50%
Equal in Calcium - 54

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
:
5
Oat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +10.7%
Contains more Vitamin B1 +613.1%
Contains more Vitamin B2 +26.4%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B5 +2352.7%
Contains more Vitamin B6 +395.8%
Equal in Folate - 56
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% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +10.7%
Contains more Vitamin B1 +613.1%
Contains more Vitamin B2 +26.4%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B5 +2352.7%
Contains more Vitamin B6 +395.8%
Equal in Folate - 56

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)
33
Oat
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
112
Oat

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)
101%
Oat
Carbohydrates
8%
Yardlong bean (Asparagus bean)
66%
Oat
Fats
2%
Yardlong bean (Asparagus bean)
32%
Oat

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) Oat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Oat
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 Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.112g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Oat Opinion
Calories 47 389 Oat
Protein 2.8 16.89 Oat
Fats 0.4 6.9 Oat
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 4.72 Oat
Calcium 50 54 Oat
Potassium 240 429 Oat
Magnesium 44 177 Oat
Sugar
Fiber 10.6 Oat
Copper 0.048 0.626 Oat
Zinc 0.37 3.97 Oat
Starch
Phosphorus 59 523 Oat
Sodium 4 2 Oat
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.107 0.763 Oat
Vitamin B2 0.11 0.139 Oat
Vitamin B3 0.41 0.961 Oat
Vitamin B5 0.055 1.349 Oat
Vitamin B6 0.024 0.119 Oat
Vitamin B12 0 0
Vitamin K
Folate 62 56 Yardlong bean (Asparagus bean)
Trans Fat 0 Oat
Saturated Fat 0.105 1.217 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 2.178 Oat
Polyunsaturated fat 0.169 2.535 Oat
Tryptophan 0.032 0.234 Oat
Threonine 0.104 0.575 Oat
Isoleucine 0.15 0.694 Oat
Leucine 0.2 1.284 Oat
Lysine 0.184 0.701 Oat
Methionine 0.04 0.312 Oat
Phenylalanine 0.154 0.895 Oat
Valine 0.162 0.937 Oat
Histidine 0.09 0.405 Oat
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.