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

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Important differences between Yardlong bean (Asparagus bean) and Porridge

  • Yardlong bean (Asparagus bean) has more Folate, Magnesium, Potassium, Vitamin B2, and Phosphorus, however Porridge has more Iron, Vitamin C, and Manganese.
  • Porridge's daily need coverage for Iron is 41% more.
  • Yardlong bean (Asparagus bean) has 15 times more Potassium than Porridge. Yardlong bean (Asparagus bean) has 240mg of Potassium, while Porridge has 16mg.

The food varieties used in the comparison are Yardlong bean, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Yardlong bean (Asparagus bean) vs Porridge 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 Magnesium +780%
Contains more Phosphorus +293.3%
Contains more Potassium +1400%
Contains less Sodium -33.3%
Contains more Zinc +184.6%
Contains more Copper +20%
Contains more Calcium +74%
Contains more Iron +695.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +780%
Contains more Phosphorus +293.3%
Contains more Potassium +1400%
Contains less Sodium -33.3%
Contains more Zinc +184.6%
Contains more Copper +20%
Contains more Calcium +74%
Contains more Iron +695.7%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.5%
Contains more Vitamin B2 +340%
Contains more Vitamin B6 +84.6%
Contains more Folate +416.7%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +29.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94.5%
Contains more Vitamin B2 +340%
Contains more Vitamin B6 +84.6%
Contains more Folate +416.7%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +29.1%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Porridge Opinion
Net carbs 8.35g 10.02g Porridge
Protein 2.8g 1.44g Yardlong bean (Asparagus bean)
Fats 0.4g 0.21g Yardlong bean (Asparagus bean)
Carbs 8.35g 10.52g Porridge
Calories 47kcal 50kcal Porridge
Starch g g
Fructose g g
Sugar g 0.03g Yardlong bean (Asparagus bean)
Fiber g 0.5g Porridge
Calcium 50mg 87mg Porridge
Iron 0.47mg 3.74mg Porridge
Magnesium 44mg 5mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 15mg Yardlong bean (Asparagus bean)
Potassium 240mg 16mg Yardlong bean (Asparagus bean)
Sodium 4mg 6mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 0.13mg Yardlong bean (Asparagus bean)
Copper 0.048mg 0.04mg Yardlong bean (Asparagus bean)
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.055mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.025mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.52mg Porridge
Vitamin B5 0.055mg 0.071mg Porridge
Vitamin B6 0.024mg 0.013mg Yardlong bean (Asparagus bean)
Folate 62µg 12µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.032mg 0.02mg Yardlong bean (Asparagus bean)
Threonine 0.104mg 0.045mg Yardlong bean (Asparagus bean)
Isoleucine 0.15mg 0.063mg Yardlong bean (Asparagus bean)
Leucine 0.2mg 0.11mg Yardlong bean (Asparagus bean)
Lysine 0.184mg 0.037mg Yardlong bean (Asparagus bean)
Methionine 0.04mg 0.027mg Yardlong bean (Asparagus bean)
Phenylalanine 0.154mg 0.078mg Yardlong bean (Asparagus bean)
Valine 0.162mg 0.07mg Yardlong bean (Asparagus bean)
Histidine 0.09mg 0.033mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.105g 0.033g Porridge
Monounsaturated Fat 0.036g 0.028g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.169g 0.114g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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)
4
Porridge
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
24
Porridge

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)
9%
Porridge
Carbohydrates
8%
Yardlong bean (Asparagus bean)
11%
Porridge
Fats
2%
Yardlong bean (Asparagus bean)
1%
Porridge

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.