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Yardlong beans vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between Yardlong beans and Olive

  • Yardlong beans has more Vitamin C, Folate, Magnesium, Potassium, Manganese, Phosphorus, and Vitamin B2, while Olive has more Iron, and Copper.
  • Olive covers your daily need of Sodium 32% more than Yardlong beans.
  • The amount of Sodium in Yardlong beans is lower.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Olives, ripe, canned (small-extra large).

Infographic

Yardlong beans vs Olive 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.
Contains more Magnesium +950%
Contains more Phosphorus +1800%
Contains more Potassium +3525%
Contains less Sodium -99.5%
Contains more Zinc +63.6%
Contains more Manganese +905%
Contains more Selenium +66.7%
Contains more Calcium +100%
Contains more Iron +236.7%
Contains more Copper +434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +950%
Contains more Phosphorus +1800%
Contains more Potassium +3525%
Contains less Sodium -99.5%
Contains more Zinc +63.6%
Contains more Manganese +905%
Contains more Selenium +66.7%
Contains more Calcium +100%
Contains more Iron +236.7%
Contains more Copper +434%

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.
:
3
Olive
Contains more Vitamin A +11.7%
Contains more Vitamin C +1700%
Contains more Vitamin B1 +2733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1602.7%
Contains more Vitamin B5 +240%
Contains more Vitamin B6 +166.7%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 6% 4%
Contains more Vitamin A +11.7%
Contains more Vitamin C +1700%
Contains more Vitamin B1 +2733.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1602.7%
Contains more Vitamin B5 +240%
Contains more Vitamin B6 +166.7%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +201.2%
Contains more Carbs +46.6%
Contains more Fats +10580%
Contains more Other +209.7%
Equal in Water - 79.99
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +201.2%
Contains more Carbs +46.6%
Contains more Fats +10580%
Contains more Other +209.7%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +87544.4%
Contains more Polyunsaturated fat +2069%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +87544.4%
Contains more Polyunsaturated fat +2069%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong beans Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yardlong beans Olive Opinion
Net carbs 9.18g 3.06g Yardlong beans
Protein 2.53g 0.84g Yardlong beans
Fats 0.1g 10.68g Olive
Carbs 9.18g 6.26g Yardlong beans
Calories 47kcal 115kcal Olive
Fiber 3.2g Olive
Calcium 44mg 88mg Olive
Iron 0.98mg 3.3mg Olive
Magnesium 42mg 4mg Yardlong beans
Phosphorus 57mg 3mg Yardlong beans
Potassium 290mg 8mg Yardlong beans
Sodium 4mg 735mg Yardlong beans
Zinc 0.36mg 0.22mg Yardlong beans
Copper 0.047mg 0.251mg Olive
Manganese 0.201mg 0.02mg Yardlong beans
Selenium 1.5µg 0.9µg Yardlong beans
Vitamin A 450IU 403IU Yardlong beans
Vitamin A RAE 23µg 20µg Yardlong beans
Vitamin E 1.65mg Olive
Vitamin C 16.2mg 0.9mg Yardlong beans
Vitamin B1 0.085mg 0.003mg Yardlong beans
Vitamin B2 0.099mg 0mg Yardlong beans
Vitamin B3 0.63mg 0.037mg Yardlong beans
Vitamin B5 0.051mg 0.015mg Yardlong beans
Vitamin B6 0.024mg 0.009mg Yardlong beans
Folate 45µg 0µg Yardlong beans
Choline 10.3mg Olive
Vitamin K 1.4µg Olive
Tryptophan 0.029mg Yardlong beans
Threonine 0.094mg 0.026mg Yardlong beans
Isoleucine 0.135mg 0.031mg Yardlong beans
Leucine 0.18mg 0.05mg Yardlong beans
Lysine 0.166mg 0.032mg Yardlong beans
Methionine 0.036mg 0.012mg Yardlong beans
Phenylalanine 0.139mg 0.029mg Yardlong beans
Valine 0.146mg 0.038mg Yardlong beans
Histidine 0.082mg 0.023mg Yardlong beans
Saturated Fat 0.026g 1.415g Yardlong beans
Monounsaturated Fat 0.009g 7.888g Olive
Polyunsaturated fat 0.042g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong beans Olive
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
14%
Yardlong beans
6%
Olive
Minerals Daily Need Coverage Score
19%
Yardlong beans
35%
Olive

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 731mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 1.389g)
Which food is lower in glycemic index?
Yardlong beans
Yardlong beans is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong beans
Yardlong beans is cheaper (difference - $3.5)
Which food is richer in vitamins?
Yardlong beans
Yardlong beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.