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  6. Yardlong beans vs. Red cabbage

Yardlong beans vs. Red cabbage — In-Depth Nutrition Comparison

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Important differences between yardlong beans and red cabbage

  • Yardlong beans has more folate and magnesium; however, red cabbage is richer in vitamin C, vitamin B6, and vitamin A.
  • Red cabbage's daily need coverage for vitamin C is 45% more.
  • Yardlong beans contains 3 times more magnesium than red cabbage. Yardlong beans contains 42mg of magnesium, while red cabbage contains 16mg.
  • Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of red cabbage is 32.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Cabbage, red, raw.

Infographic

Yardlong beans vs Red cabbage 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" 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +22.5%
Contains more CopperCopper +176.5%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +90%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +150%
Contains more ManganeseManganese +20.9%
~equal in Calcium ~45mg

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +251.9%
Contains more Vitamin AVitamin A +143.5%
Contains more Vitamin B5Vitamin B5 +188.2%
Contains more Vitamin B6Vitamin B6 +770.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Red cabbage DV% diff.
Vitamin C 16.2mg 57mg 45%
Vitamin K 38.2µg 32%
Vitamin B6 0.024mg 0.209mg 14%
Fiber 2.1g 8%
Folate 45µg 18µg 7%
Magnesium 42mg 16mg 6%
Vitamin A 23µg 56µg 4%
Phosphorus 57mg 30mg 4%
Choline 17.1mg 3%
Copper 0.047mg 0.017mg 3%
Fructose 1.48g 2%
Vitamin B5 0.051mg 0.147mg 2%
Vitamin B2 0.099mg 0.069mg 2%
Protein 2.53g 1.43g 2%
Selenium 1.5µg 0.6µg 2%
Manganese 0.201mg 0.243mg 2%
Vitamin B1 0.085mg 0.064mg 2%
Iron 0.98mg 0.8mg 2%
Vitamin E 0.11mg 1%
Potassium 290mg 243mg 1%
Sodium 4mg 27mg 1%
Carbs 9.18g 7.37g 1%
Calories 47kcal 31kcal 1%
Zinc 0.36mg 0.22mg 1%
Vitamin B3 0.63mg 0.418mg 1%
Fats 0.1g 0.16g 0%
Net carbs 9.18g 5.27g N/A
Calcium 44mg 45mg 0%
Sugar 3.83g N/A
Saturated fat 0.026g 0.021g 0%
Monounsaturated fat 0.009g 0.012g 0%
Polyunsaturated fat 0.042g 0.08g 0%
Tryptophan 0.029mg 0.012mg 0%
Threonine 0.094mg 0.039mg 0%
Isoleucine 0.135mg 0.034mg 0%
Leucine 0.18mg 0.046mg 0%
Lysine 0.166mg 0.049mg 0%
Methionine 0.036mg 0.014mg 0%
Phenylalanine 0.139mg 0.036mg 0%
Valine 0.146mg 0.048mg 0%
Histidine 0.082mg 0.024mg 0%

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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +76.9%
Contains more CarbsCarbs +24.6%
Contains more FatsFats +60%
~equal in Water ~90.39g
~equal in Other ~0.65g

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +90.5%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.