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  6. Yardlong bean (Asparagus bean) vs. Pumpkin

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

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Summary of differences between Yardlong bean (Asparagus bean) and Pumpkin

  • Yardlong bean (Asparagus bean) has more Vitamin C, Folate, Magnesium, and Iron, while Pumpkin has more Vitamin A RAE.
  • Pumpkin covers your daily need of Vitamin A RAE 29% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 5 times more Folate than Pumpkin. While Yardlong bean (Asparagus bean) contains 45µg of Folate, Pumpkin contains only 9µg.

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

Infographic

Yardlong bean (Asparagus bean) vs Pumpkin 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)
8
:
2
Pumpkin
Pumpkin
Contains more Calcium +193.3%
Contains more Iron +71.9%
Contains more Magnesium +366.7%
Contains more Phosphorus +90%
Contains more Potassium +26.1%
Contains more Zinc +56.5%
Contains more Manganese +125.8%
Contains more Selenium +650%
Contains less Sodium -75%
Contains more Copper +93.6%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +193.3%
Contains more Iron +71.9%
Contains more Magnesium +366.7%
Contains more Phosphorus +90%
Contains more Potassium +26.1%
Contains more Zinc +56.5%
Contains more Manganese +125.8%
Contains more Selenium +650%
Contains less Sodium -75%
Contains more Copper +93.6%

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
Pumpkin
Pumpkin
Contains more Vitamin C +244.7%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +52.5%
Contains more Folate +400%
Contains more Vitamin A +1178.9%
Contains more Vitamin B5 +294.1%
Contains more Vitamin B6 +83.3%
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +244.7%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +52.5%
Contains more Folate +400%
Contains more Vitamin A +1178.9%
Contains more Vitamin B5 +294.1%
Contains more Vitamin B6 +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
1
Pumpkin
Pumpkin
Contains more Protein +251.4%
Contains more Fats +42.9%
Contains more Carbs +87.3%
Contains more Other +16.1%
Equal in Water - 93.69
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
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +251.4%
Contains more Fats +42.9%
Contains more Carbs +87.3%
Contains more Other +16.1%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +950%
Equal in Monounsaturated Fat - 0.009
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +950%
Equal in Monounsaturated Fat - 0.009

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) Pumpkin
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Pumpkin Opinion
Net carbs 9.18g 3.8g Yardlong bean (Asparagus bean)
Protein 2.53g 0.72g Yardlong bean (Asparagus bean)
Fats 0.1g 0.07g Yardlong bean (Asparagus bean)
Carbs 9.18g 4.9g Yardlong bean (Asparagus bean)
Calories 47kcal 20kcal Yardlong bean (Asparagus bean)
Sugar 2.08g Yardlong bean (Asparagus bean)
Fiber 1.1g Pumpkin
Calcium 44mg 15mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.57mg Yardlong bean (Asparagus bean)
Magnesium 42mg 9mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 30mg Yardlong bean (Asparagus bean)
Potassium 290mg 230mg Yardlong bean (Asparagus bean)
Sodium 4mg 1mg Pumpkin
Zinc 0.36mg 0.23mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.091mg Pumpkin
Manganese 0.201mg 0.089mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.2µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 5755IU Pumpkin
Vitamin A RAE 23µg 288µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 16.2mg 4.7mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.031mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.078mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.413mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.201mg Pumpkin
Vitamin B6 0.024mg 0.044mg Pumpkin
Folate 45µg 9µg Yardlong bean (Asparagus bean)
Vitamin K 0.8µg Pumpkin
Tryptophan 0.029mg 0.009mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.021mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.023mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.034mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.039mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.008mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.023mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.025mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.011mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.037g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.009g
Polyunsaturated fat 0.042g 0.004g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

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

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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)
37%
Pumpkin
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.