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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.

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

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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.