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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 onions

  • Yardlong beans has more vitamin C, iron, vitamin A, magnesium, folate, and vitamin B2; however, onions are richer in vitamin B6.
  • Yardlong beans contains 225 times more vitamin A than onions. Yardlong beans contains 450IU of vitamin A, while onions contain 2IU.
  • Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of onions is 15.

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% 7.7% 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% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Yardlong beans Onion DV% diff.
Vitamin C 16.2mg 7.4mg 10%
Iron 0.98mg 0.21mg 10%
Magnesium 42mg 10mg 8%
Folate 45µg 19µg 7%
Vitamin B6 0.024mg 0.12mg 7%
Fiber 1.7g 7%
Vitamin B2 0.099mg 0.027mg 6%
Potassium 290mg 146mg 4%
Phosphorus 57mg 29mg 4%
Vitamin B1 0.085mg 0.046mg 3%
Vitamin A 23µg 0µg 3%
Vitamin B3 0.63mg 0.116mg 3%
Protein 2.53g 1.1g 3%
Manganese 0.201mg 0.129mg 3%
Selenium 1.5µg 0.5µg 2%
Fructose 1.29g 2%
Zinc 0.36mg 0.17mg 2%
Calcium 44mg 23mg 2%
Copper 0.047mg 0.039mg 1%
Vitamin B5 0.051mg 0.123mg 1%
Choline 6.1mg 1%
Calories 47kcal 40kcal 0%
Fats 0.1g 0.1g 0%
Carbs 9.18g 9.34g 0%
Net carbs 9.18g 7.64g N/A
Sugar 4.24g N/A
Sodium 4mg 4mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.026g 0.042g 0%
Monounsaturated fat 0.009g 0.013g 0%
Polyunsaturated fat 0.042g 0.017g 0%
Tryptophan 0.029mg 0.014mg 0%
Threonine 0.094mg 0.021mg 0%
Isoleucine 0.135mg 0.014mg 0%
Leucine 0.18mg 0.025mg 0%
Lysine 0.166mg 0.039mg 0%
Methionine 0.036mg 0.002mg 0%
Phenylalanine 0.139mg 0.025mg 0%
Valine 0.146mg 0.021mg 0%
Histidine 0.082mg 0.014mg 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
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%

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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. 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.