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  6. Yardlong bean (Asparagus bean) vs. Potato

Yardlong bean (Asparagus bean) vs. Potato — In-Depth Nutrition Comparison

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The main differences between Yardlong bean (Asparagus bean) and Potato

  • Yardlong bean (Asparagus bean) has more Vitamin C, however, Potato has more Vitamin B6, Copper, Potassium, and Vitamin B5.
  • Daily need coverage for Vitamin B6 from Potato is 22% higher.
  • Potato has 3 times less Calcium than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 44mg of Calcium, while Potato has 15mg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt.

Infographic

Yardlong bean (Asparagus bean) vs Potato 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
5
Potato
Potato
Contains more Calcium +193.3%
Contains more Magnesium +50%
Contains less Sodium -60%
Contains more Selenium +275%
Contains more Iron +10.2%
Contains more Phosphorus +22.8%
Contains more Potassium +84.5%
Contains more Copper +151.1%
Equal in Zinc - 0.36
Equal in Manganese - 0.219
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +193.3%
Contains more Magnesium +50%
Contains less Sodium -60%
Contains more Selenium +275%
Contains more Iron +10.2%
Contains more Phosphorus +22.8%
Contains more Potassium +84.5%
Contains more Copper +151.1%
Equal in Zinc - 0.36
Equal in Manganese - 0.219

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
5
:
5
Potato
Potato
Contains more Vitamin A +4400%
Contains more Vitamin C +68.8%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B2 +106.3%
Contains more Folate +60.7%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B5 +637.3%
Contains more Vitamin B6 +1195.8%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +4400%
Contains more Vitamin C +68.8%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B2 +106.3%
Contains more Folate +60.7%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B5 +637.3%
Contains more Vitamin B6 +1195.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Potato
Potato
Contains more Water +16.8%
Contains more Fats +30%
Contains more Carbs +130.4%
Contains more Other +84.7%
Equal in Protein - 2.5
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Water +16.8%
Contains more Fats +30%
Contains more Carbs +130.4%
Contains more Other +84.7%
Equal in Protein - 2.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Potato
Potato
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +35.7%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +35.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Potato Opinion
Net carbs 9.18g 18.95g Potato
Protein 2.53g 2.5g Yardlong bean (Asparagus bean)
Fats 0.1g 0.13g Potato
Carbs 9.18g 21.15g Potato
Calories 47kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g Yardlong bean (Asparagus bean)
Fiber 2.2g Potato
Calcium 44mg 15mg Yardlong bean (Asparagus bean)
Iron 0.98mg 1.08mg Potato
Magnesium 42mg 28mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 70mg Potato
Potassium 290mg 535mg Potato
Sodium 4mg 10mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.36mg
Copper 0.047mg 0.118mg Potato
Manganese 0.201mg 0.219mg Potato
Selenium 1.5µg 0.4µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 10IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 1µg Yardlong bean (Asparagus bean)
Vitamin E 0.04mg Potato
Vitamin C 16.2mg 9.6mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.064mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.048mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 1.41mg Potato
Vitamin B5 0.051mg 0.376mg Potato
Vitamin B6 0.024mg 0.311mg Potato
Folate 45µg 28µg Yardlong bean (Asparagus bean)
Vitamin K 2µg Potato
Tryptophan 0.029mg 0.025mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.081mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.08mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.119mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.13mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.038mg Potato
Phenylalanine 0.139mg 0.099mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.125mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.042mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.034g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.003g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.057g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
15%
Yardlong bean (Asparagus bean)
17%
Potato
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
22%
Potato

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (86)
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 bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.