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  6. Yardlong beans vs. Olive

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 for 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
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.
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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +950%
Contains more PotassiumPotassium +3525%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +1800%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +905%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +100%
Contains more IronIron +236.7%
Contains more CopperCopper +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.
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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +15%
Contains more Vitamin B1Vitamin B1 +2733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1602.7%
Contains more Vitamin B5Vitamin B5 +240%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Olive DV% diff.
Sodium 4mg 735mg 32%
Iron 0.98mg 3.3mg 29%
Copper 0.047mg 0.251mg 23%
Monounsaturated fat 0.009g 7.888g 20%
Vitamin C 16.2mg 0.9mg 17%
Fats 0.1g 10.68g 16%
Fiber 3.2g 13%
Vitamin E 1.65mg 11%
Folate 45µg 0µg 11%
Magnesium 42mg 4mg 9%
Manganese 0.201mg 0.02mg 8%
Potassium 290mg 8mg 8%
Vitamin B2 0.099mg 0mg 8%
Phosphorus 57mg 3mg 8%
Vitamin B1 0.085mg 0.003mg 7%
Saturated fat 0.026g 1.415g 6%
Polyunsaturated fat 0.042g 0.911g 6%
Calcium 44mg 88mg 4%
Vitamin B3 0.63mg 0.037mg 4%
Calories 47kcal 115kcal 3%
Protein 2.53g 0.84g 3%
Choline 10.3mg 2%
Carbs 9.18g 6.26g 1%
Vitamin B5 0.051mg 0.015mg 1%
Vitamin B6 0.024mg 0.009mg 1%
Vitamin K 1.4µg 1%
Selenium 1.5µg 0.9µg 1%
Zinc 0.36mg 0.22mg 1%
Net carbs 9.18g 3.06g N/A
Vitamin A 23µg 20µg 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0.026mg 0%
Isoleucine 0.135mg 0.031mg 0%
Leucine 0.18mg 0.05mg 0%
Lysine 0.166mg 0.032mg 0%
Methionine 0.036mg 0.012mg 0%
Phenylalanine 0.139mg 0.029mg 0%
Valine 0.146mg 0.038mg 0%
Histidine 0.082mg 0.023mg 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
Olive
Olive
2
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 ProteinProtein +201.2%
Contains more CarbsCarbs +46.6%
Contains more FatsFats +10580%
Contains more OtherOther +209.7%
~equal in Water ~79.99g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +87544.4%
Contains more Poly. FatPolyunsaturated fat +2069%

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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. 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.