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  6. Yardlong beans vs. Portobello

Yardlong beans vs. Portobello — In-Depth Nutrition Comparison

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Summary of differences between yardlong beans and portobello

  • Yardlong beans has more vitamin C, vitamin A, and iron, while portobello has more copper, selenium, vitamin B3, vitamin B5, vitamin B2, phosphorus, and vitamin B6.
  • Portobello covers your daily need for copper, 38% more than yardlong beans.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Mushrooms, portabella, grilled.

Infographic

Yardlong beans vs Portobello 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 0.9% 39% 15% 130% 18% 58% 1.4% 8.7% 119%
Contains more MagnesiumMagnesium +223.1%
Contains more CalciumCalcium +1366.7%
Contains more IronIron +145%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +200%
Contains more PotassiumPotassium +50.7%
Contains more CopperCopper +727.7%
Contains more ZincZinc +80.6%
Contains more PhosphorusPhosphorus +136.8%
Contains more SeleniumSelenium +1360%

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%
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 0% 0% 0% 4.5% 18% 93% 117% 76% 28% 0% 0% 14% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.1%
Contains more FolateFolate +136.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +307.1%
Contains more Vitamin B3Vitamin B3 +892.9%
Contains more Vitamin B5Vitamin B5 +2374.5%
Contains more Vitamin B6Vitamin B6 +408.3%
~equal in Vitamin E ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Portobello DV% diff.
Copper 0.047mg 0.389mg 38%
Selenium 1.5µg 21.9µg 37%
Vitamin B3 0.63mg 6.255mg 35%
Vitamin B5 0.051mg 1.262mg 24%
Vitamin B2 0.099mg 0.403mg 23%
Vitamin C 16.2mg 0mg 18%
Phosphorus 57mg 135mg 11%
Fiber 2.2g 9%
Vitamin B6 0.024mg 0.122mg 8%
Folate 45µg 19µg 7%
Iron 0.98mg 0.4mg 7%
Magnesium 42mg 13mg 7%
Choline 32.8mg 6%
Manganese 0.201mg 0.067mg 6%
Potassium 290mg 437mg 4%
Calcium 44mg 3mg 4%
Zinc 0.36mg 0.65mg 3%
Vitamin A 23µg 0µg 3%
Vitamin D 0IU 14IU 2%
Carbs 9.18g 4.44g 2%
Vitamin D 0µg 0.3µg 2%
Protein 2.53g 3.28g 2%
Polyunsaturated fat 0.042g 0.232g 1%
Calories 47kcal 29kcal 1%
Vitamin B1 0.085mg 0.072mg 1%
Fats 0.1g 0.58g 1%
Net carbs 9.18g 2.24g N/A
Sugar 2.26g N/A
Starch 0.43g 0%
Sodium 4mg 11mg 0%
Saturated fat 0.026g 0.064g 0%
Monounsaturated fat 0.009g 0.009g 0%
Tryptophan 0.029mg 0.045mg 0%
Threonine 0.094mg 0.125mg 0%
Isoleucine 0.135mg 0.09mg 0%
Leucine 0.18mg 0.15mg 0%
Lysine 0.166mg 0.11mg 0%
Methionine 0.036mg 0.035mg 0%
Phenylalanine 0.139mg 0.1mg 0%
Valine 0.146mg 0.41mg 0%
Histidine 0.082mg 0.065mg 0%
Omega-6 - Linoleic acid 0.232g N/A

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
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more CarbsCarbs +106.8%
Contains more ProteinProtein +29.6%
Contains more FatsFats +480%
Contains more OtherOther +44.4%
~equal in Water ~90.66g

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
21% 3% 76%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.232 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +452.4%
~equal in Monounsaturated fat ~0.009g

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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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.