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  6. Yardlong bean (Asparagus bean) vs. Pumpkin flowers

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

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What are the main differences between Yardlong bean (Asparagus bean) and Pumpkin flowers?

  • Yardlong bean (Asparagus bean) has less Vitamin C, and Vitamin A RAE than Pumpkin flowers.
  • Pumpkin flowers' daily need coverage for Vitamin C is 13% higher.
  • Yardlong bean (Asparagus bean) has 2 times more Magnesium than Pumpkin flowers. Yardlong bean (Asparagus bean) has 42mg of Magnesium, while Pumpkin flowers have 24mg.

We used Yardlong bean, cooked, boiled, drained, without salt and Pumpkin flowers, raw types in this comparison.

Infographic

Yardlong bean (Asparagus bean) vs Pumpkin flowers 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)
10
:
0
Pumpkin flowers
Pumpkin flowers
Contains more Calcium +12.8%
Contains more Iron +40%
Contains more Magnesium +75%
Contains more Phosphorus +16.3%
Contains more Potassium +67.6%
Contains less Sodium -20%
Contains more Selenium +114.3%
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 flowers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +12.8%
Contains more Iron +40%
Contains more Magnesium +75%
Contains more Phosphorus +16.3%
Contains more Potassium +67.6%
Contains less Sodium -20%
Contains more Selenium +114.3%

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)
4
:
4
Pumpkin flowers
Pumpkin flowers
Contains more Vitamin B1 +102.4%
Contains more Vitamin B2 +32%
Contains more Vitamin A +332.7%
Contains more Vitamin C +72.8%
Contains more Folate +31.1%
Equal in Vitamin B3 - 0.69
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 flowers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Contains more Vitamin B1 +102.4%
Contains more Vitamin B2 +32%
Contains more Vitamin A +332.7%
Contains more Vitamin C +72.8%
Contains more Folate +31.1%
Equal in Vitamin B3 - 0.69

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
1
Pumpkin flowers
Pumpkin flowers
Contains more Protein +145.6%
Contains more Fats +42.9%
Contains more Carbs +179.9%
Contains more Other +53.2%
Equal in Water - 95.15
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 flowers
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +145.6%
Contains more Fats +42.9%
Contains more Carbs +179.9%
Contains more Other +53.2%
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
0
Pumpkin flowers
Pumpkin flowers
Contains less Saturated Fat -27.8%
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 flowers
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -27.8%
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 flowers
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Pumpkin flowers Opinion
Net carbs 9.18g 3.28g Yardlong bean (Asparagus bean)
Protein 2.53g 1.03g Yardlong bean (Asparagus bean)
Fats 0.1g 0.07g Yardlong bean (Asparagus bean)
Carbs 9.18g 3.28g Yardlong bean (Asparagus bean)
Calories 47kcal 15kcal Yardlong bean (Asparagus bean)
Calcium 44mg 39mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.7mg Yardlong bean (Asparagus bean)
Magnesium 42mg 24mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 49mg Yardlong bean (Asparagus bean)
Potassium 290mg 173mg Yardlong bean (Asparagus bean)
Sodium 4mg 5mg Yardlong bean (Asparagus bean)
Zinc 0.36mg Yardlong bean (Asparagus bean)
Copper 0.047mg Yardlong bean (Asparagus bean)
Manganese 0.201mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 1947IU Pumpkin flowers
Vitamin A RAE 23µg 97µg Pumpkin flowers
Vitamin C 16.2mg 28mg Pumpkin flowers
Vitamin B1 0.085mg 0.042mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.075mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.69mg Pumpkin flowers
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg Yardlong bean (Asparagus bean)
Folate 45µg 59µg Pumpkin flowers
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.036g 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 flowers
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)
25%
Pumpkin flowers
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
10%
Pumpkin flowers

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 86)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.