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  6. Yardlong beans vs. Onion

Yardlong beans vs. Onion — In-Depth Nutrition Comparison

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Important differences between Yardlong beans and Onion

  • Yardlong beans has more Vitamin C, Iron, Magnesium, Folate, and Vitamin B2, however, Onion is richer in Vitamin B6.
  • Yardlong beans contains 5 times more Iron than Onion. Yardlong beans contains 0.98mg of Iron, while Onion contains 0.21mg.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Onions, raw.

Infographic

Yardlong beans vs Onion 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%
Onion
Onion
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +91.3%
Contains more PotassiumPotassium +98.6%
Contains more IronIron +366.7%
Contains more CopperCopper +20.5%
Contains more ZincZinc +111.8%
Contains more PhosphorusPhosphorus +96.6%
Contains more ManganeseManganese +55.8%
Contains more SeleniumSelenium +200%
~equal in Sodium ~4mg

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% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Onion
Onion
5
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +118.9%
Contains more Vitamin AVitamin A +22400%
Contains more Vitamin B1Vitamin B1 +84.8%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +443.1%
Contains more FolateFolate +136.8%
Contains more Vitamin B5Vitamin B5 +141.2%
Contains more Vitamin B6Vitamin B6 +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +130%
Contains more OtherOther +105.7%
~equal in Fats ~0.1g
~equal in Carbs ~9.34g
~equal in Water ~89.11g

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
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated Fat -38.1%
Contains more Poly. FatPolyunsaturated fat +147.1%
Contains more Mono. FatMonounsaturated Fat +44.4%

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 Onion
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong beans Onion Opinion
Calories 47kcal 40kcal Yardlong beans
Protein 2.53g 1.1g Yardlong beans
Fats 0.1g 0.1g
Vitamin C 16.2mg 7.4mg Yardlong beans
Net carbs 9.18g 7.64g Yardlong beans
Carbs 9.18g 9.34g Onion
Magnesium 42mg 10mg Yardlong beans
Calcium 44mg 23mg Yardlong beans
Potassium 290mg 146mg Yardlong beans
Iron 0.98mg 0.21mg Yardlong beans
Sugar 4.24g Yardlong beans
Fiber 1.7g Onion
Copper 0.047mg 0.039mg Yardlong beans
Zinc 0.36mg 0.17mg Yardlong beans
Phosphorus 57mg 29mg Yardlong beans
Sodium 4mg 4mg
Vitamin A 450IU 2IU Yardlong beans
Vitamin A 23µg 0µg Yardlong beans
Vitamin E 0.02mg Onion
Manganese 0.201mg 0.129mg Yardlong beans
Selenium 1.5µg 0.5µg Yardlong beans
Vitamin B1 0.085mg 0.046mg Yardlong beans
Vitamin B2 0.099mg 0.027mg Yardlong beans
Vitamin B3 0.63mg 0.116mg Yardlong beans
Vitamin B5 0.051mg 0.123mg Onion
Vitamin B6 0.024mg 0.12mg Onion
Vitamin K 0.4µg Onion
Folate 45µg 19µg Yardlong beans
Choline 6.1mg Onion
Saturated Fat 0.026g 0.042g Yardlong beans
Monounsaturated Fat 0.009g 0.013g Onion
Polyunsaturated fat 0.042g 0.017g Yardlong beans
Tryptophan 0.029mg 0.014mg Yardlong beans
Threonine 0.094mg 0.021mg Yardlong beans
Isoleucine 0.135mg 0.014mg Yardlong beans
Leucine 0.18mg 0.025mg Yardlong beans
Lysine 0.166mg 0.039mg Yardlong beans
Methionine 0.036mg 0.002mg Yardlong beans
Phenylalanine 0.139mg 0.025mg Yardlong beans
Valine 0.146mg 0.021mg Yardlong beans
Histidine 0.082mg 0.014mg Yardlong beans
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong beans Onion
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
8%
Onion
Minerals Daily Need Coverage Score
19%
Yardlong beans
8%
Onion

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 4.24g)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Yardlong beans
Yardlong beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 71)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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.

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.