Yardlong beans vs. Rutabagas — In-Depth Nutrition Comparison
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A recap on differences between Yardlong beans and Rutabagas
- Yardlong beans has more Iron, Folate, and Magnesium, however, Rutabagas are higher in Vitamin C, and Vitamin B6.
- Rutabagas contain 2 times less Iron than Yardlong beans. Yardlong beans contains 0.98mg of Iron, while Rutabagas contain 0.44mg.
Food varieties used in this article are Yardlong bean, cooked, boiled, drained, without salt and Rutabagas, raw.
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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.
| Contains more MagnesiumMagnesium | +110% |
| Contains more IronIron | +122.7% |
| Contains more CopperCopper | +46.9% |
| Contains more ZincZinc | +50% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +53.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +22400% |
| Contains more Vitamin B2Vitamin B2 | +147.5% |
| Contains more FolateFolate | +114.3% |
| Contains more Vitamin CVitamin C | +54.3% |
| Contains more Vitamin B3Vitamin B3 | +11.1% |
| Contains more Vitamin B5Vitamin B5 | +213.7% |
| Contains more Vitamin B6Vitamin B6 | +316.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
1.08 g
Fats:
0.16 g
Carbs:
8.62 g
Water:
89.43 g
Other:
0.71 g
| Contains more ProteinProtein | +134.3% |
| Contains more FatsFats | +60% |
~equal in
Carbs
~8.62g
~equal in
Water
~89.43g
~equal in
Other
~0.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.025 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated Fat | +177.8% |
| Contains more Poly. FatPolyunsaturated fat | +109.5% |
~equal in
Saturated Fat
~0.027g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 47kcal | 37kcal |
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| Protein | 2.53g | 1.08g |
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| Fats | 0.1g | 0.16g |
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| Vitamin C | 16.2mg | 25mg |
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| Net carbs | 9.18g | 6.32g |
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| Carbs | 9.18g | 8.62g |
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| Magnesium | 42mg | 20mg |
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| Calcium | 44mg | 43mg |
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| Potassium | 290mg | 305mg |
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| Iron | 0.98mg | 0.44mg |
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| Sugar | 4.46g |
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| Fiber | 2.3g |
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| Copper | 0.047mg | 0.032mg |
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| Zinc | 0.36mg | 0.24mg |
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| Starch | 0.4g |
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| Phosphorus | 57mg | 53mg |
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| Sodium | 4mg | 12mg |
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| Vitamin A | 450IU | 2IU |
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| Vitamin A | 23µg | 0µg |
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| Vitamin E | 0.3mg |
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| Manganese | 0.201mg | 0.131mg |
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| Selenium | 1.5µg | 0.7µg |
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| Vitamin B1 | 0.085mg | 0.09mg |
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| Vitamin B2 | 0.099mg | 0.04mg |
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| Vitamin B3 | 0.63mg | 0.7mg |
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| Vitamin B5 | 0.051mg | 0.16mg |
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| Vitamin B6 | 0.024mg | 0.1mg |
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| Vitamin K | 0.3µg |
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| Folate | 45µg | 21µg |
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| Choline | 14.1mg |
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| Saturated Fat | 0.026g | 0.027g |
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| Monounsaturated Fat | 0.009g | 0.025g |
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| Polyunsaturated fat | 0.042g | 0.088g |
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| Tryptophan | 0.029mg |
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| Threonine | 0.094mg |
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| Isoleucine | 0.135mg |
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| Leucine | 0.18mg |
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| Lysine | 0.166mg |
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| Methionine | 0.036mg |
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| Phenylalanine | 0.139mg |
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| Valine | 0.146mg |
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| Histidine | 0.082mg |
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| Fructose | 1.61g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
15%
Minerals Daily Need Coverage Score
19%
13%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yardlong beans is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Yardlong beans is cheaper (difference - $2.5)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food is lower in glycemic index?
Rutabagas is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Rutabagas is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)