Yardlong beans vs. Rutabagas — In-Depth Nutrition Comparison
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A recap on the differences between yardlong beans and rutabagas
- Yardlong beans has more vitamin A, iron, folate, and magnesium; however, rutabagas are higher in vitamin C and vitamin B6.
- Rutabagas contain 225 times less vitamin A than yardlong beans. Yardlong beans contains 450IU of vitamin A, while rutabagas contain 2IU.
- The glycemic index of yardlong beans is higher.
Food varieties used in this article are Yardlong bean, cooked, boiled, drained, without salt and Rutabagas, raw.
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.
| 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 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 16.2mg | 25mg | 10% |
| Fiber | 2.3g | 9% | |
| Iron | 0.98mg | 0.44mg | 7% |
| Folate | 45µg | 21µg | 6% |
| Vitamin B6 | 0.024mg | 0.1mg | 6% |
| Magnesium | 42mg | 20mg | 5% |
| Vitamin B2 | 0.099mg | 0.04mg | 5% |
| Vitamin A | 23µg | 0µg | 3% |
| Choline | 14.1mg | 3% | |
| Protein | 2.53g | 1.08g | 3% |
| Manganese | 0.201mg | 0.131mg | 3% |
| Fructose | 1.61g | 2% | |
| Vitamin B5 | 0.051mg | 0.16mg | 2% |
| Copper | 0.047mg | 0.032mg | 2% |
| Vitamin E | 0.3mg | 2% | |
| Selenium | 1.5µg | 0.7µg | 1% |
| Calories | 47kcal | 37kcal | 1% |
| Phosphorus | 57mg | 53mg | 1% |
| Zinc | 0.36mg | 0.24mg | 1% |
| Fats | 0.1g | 0.16g | 0% |
| Net carbs | 9.18g | 6.32g | N/A |
| Carbs | 9.18g | 8.62g | 0% |
| Calcium | 44mg | 43mg | 0% |
| Potassium | 290mg | 305mg | 0% |
| Sugar | 4.46g | N/A | |
| Starch | 0.4g | 0% | |
| Sodium | 4mg | 12mg | 0% |
| Vitamin B1 | 0.085mg | 0.09mg | 0% |
| Vitamin B3 | 0.63mg | 0.7mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.026g | 0.027g | 0% |
| Monounsaturated fat | 0.009g | 0.025g | 0% |
| Polyunsaturated fat | 0.042g | 0.088g | 0% |
| Tryptophan | 0.029mg | 0% | |
| Threonine | 0.094mg | 0% | |
| Isoleucine | 0.135mg | 0% | |
| Leucine | 0.18mg | 0% | |
| Lysine | 0.166mg | 0% | |
| Methionine | 0.036mg | 0% | |
| Phenylalanine | 0.139mg | 0% | |
| Valine | 0.146mg | 0% | |
| Histidine | 0.082mg | 0% |
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
