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  6. Yardlong bean (Asparagus bean) vs. Rutabagas

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

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A recap on differences between Yardlong bean (Asparagus bean) and Rutabagas

  • Yardlong bean (Asparagus bean) has more Iron, Folate, and Magnesium, however, Rutabagas are higher in Vitamin C, and Vitamin B6.
  • Rutabagas contain 2 times less Iron than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) 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.

Infographic

Yardlong bean (Asparagus bean) vs Rutabagas 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)
9
:
1
Rutabagas
Rutabagas
Contains more Iron +122.7%
Contains more Magnesium +110%
Contains less Sodium -66.7%
Contains more Zinc +50%
Contains more Copper +46.9%
Contains more Manganese +53.4%
Contains more Selenium +114.3%
Equal in Calcium - 43
Equal in Phosphorus - 53
Equal in Potassium - 305
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Iron +122.7%
Contains more Magnesium +110%
Contains less Sodium -66.7%
Contains more Zinc +50%
Contains more Copper +46.9%
Contains more Manganese +53.4%
Contains more Selenium +114.3%
Equal in Calcium - 43
Equal in Phosphorus - 53
Equal in Potassium - 305

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)
3
:
7
Rutabagas
Rutabagas
Contains more Vitamin A +22400%
Contains more Vitamin B2 +147.5%
Contains more Folate +114.3%
Contains more Vitamin C +54.3%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +213.7%
Contains more Vitamin B6 +316.7%
Equal in Vitamin B1 - 0.09
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +22400%
Contains more Vitamin B2 +147.5%
Contains more Folate +114.3%
Contains more Vitamin C +54.3%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +213.7%
Contains more Vitamin B6 +316.7%
Equal in Vitamin B1 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Rutabagas
Rutabagas
Contains more Protein +134.3%
Contains more Fats +60%
Equal in Carbs - 8.62
Equal in Water - 89.43
Equal in Other - 0.71
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
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +134.3%
Contains more Fats +60%
Equal in Carbs - 8.62
Equal in Water - 89.43
Equal in Other - 0.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Rutabagas
Rutabagas
Contains more Monounsaturated Fat +177.8%
Contains more Polyunsaturated fat +109.5%
Equal in Saturated Fat - 0.027
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +177.8%
Contains more Polyunsaturated fat +109.5%
Equal in Saturated Fat - 0.027

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Rutabagas Opinion
Net carbs 9.18g 6.32g Yardlong bean (Asparagus bean)
Protein 2.53g 1.08g Yardlong bean (Asparagus bean)
Fats 0.1g 0.16g Rutabagas
Carbs 9.18g 8.62g Yardlong bean (Asparagus bean)
Calories 47kcal 37kcal Yardlong bean (Asparagus bean)
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Yardlong bean (Asparagus bean)
Fiber 2.3g Rutabagas
Calcium 44mg 43mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.44mg Yardlong bean (Asparagus bean)
Magnesium 42mg 20mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 53mg Yardlong bean (Asparagus bean)
Potassium 290mg 305mg Rutabagas
Sodium 4mg 12mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.24mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.032mg Yardlong bean (Asparagus bean)
Manganese 0.201mg 0.131mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 2IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.3mg Rutabagas
Vitamin C 16.2mg 25mg Rutabagas
Vitamin B1 0.085mg 0.09mg Rutabagas
Vitamin B2 0.099mg 0.04mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.7mg Rutabagas
Vitamin B5 0.051mg 0.16mg Rutabagas
Vitamin B6 0.024mg 0.1mg Rutabagas
Folate 45µg 21µg Yardlong bean (Asparagus bean)
Vitamin K 0.3µg Rutabagas
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 0.027g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.025g Rutabagas
Polyunsaturated fat 0.042g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Rutabagas
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)
15%
Rutabagas
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.5)
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?
Rutabagas
Rutabagas is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.