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Yardlong bean (Asparagus bean) vs Rye - In-Depth Nutrition Comparison

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Differences between Yardlong bean (Asparagus bean) and Rye

  • Yardlong bean (Asparagus bean) contains less Manganese, Phosphorus, Copper, Vitamin B5, Iron, Vitamin B3, Selenium, Vitamin C, Vitamin B6 and Zinc than Rye.
  • Rye's daily need coverage for Manganese is 103% higher.

The food types used in this comparison are Yardlong bean, raw and Rye grain.

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Yardlong bean (Asparagus bean) vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rye
Contains more Calcium +108.3%
Contains more Iron +459.6%
Contains more Potassium +112.5%
Contains more Magnesium +150%
Contains more Copper +664.6%
Contains more Zinc +616.2%
Contains more Phosphorus +462.7%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Calcium +108.3%
Contains more Iron +459.6%
Contains more Potassium +112.5%
Contains more Magnesium +150%
Contains more Copper +664.6%
Contains more Zinc +616.2%
Contains more Phosphorus +462.7%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +7763.6%
Contains more Folate +63.2%
Contains more Vitamin B1 +195.3%
Contains more Vitamin B2 +128.2%
Contains more Vitamin B3 +941.5%
Contains more Vitamin B5 +2547.3%
Contains more Vitamin B6 +1125%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin A +7763.6%
Contains more Folate +63.2%
Contains more Vitamin B1 +195.3%
Contains more Vitamin B2 +128.2%
Contains more Vitamin B3 +941.5%
Contains more Vitamin B5 +2547.3%
Contains more Vitamin B6 +1125%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
36
Rye
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Yardlong bean (Asparagus bean)
62%
Rye
Carbohydrates
8%
Yardlong bean (Asparagus bean)
76%
Rye
Fats
2%
Yardlong bean (Asparagus bean)
8%
Rye

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Rye
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (difference - 0.98g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.092g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yardlong bean (Asparagus bean) Rye Opinion
Calories 47 338 Rye
Protein 2.8 10.34 Rye
Fats 0.4 1.63 Rye
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.63 Rye
Calcium 50 24 Yardlong bean (Asparagus bean)
Potassium 240 510 Rye
Magnesium 44 110 Rye
Sugars 0.98 Yardlong bean (Asparagus bean)
Fiber 15.1 Rye
Copper 0.048 0.367 Rye
Zinc 0.37 2.65 Rye
Starch
Phosphorus 59 332 Rye
Sodium 4 2 Rye
Vitamin A 865 11 Yardlong bean (Asparagus bean)
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.107 0.316 Rye
Vitamin B2 0.11 0.251 Rye
Vitamin B3 0.41 4.27 Rye
Vitamin B5 0.055 1.456 Rye
Vitamin B6 0.024 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 62 38 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 0.105 0.197 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 0.208 Rye
Polyunsaturated fat 0.169 0.767 Rye
Tryptophan 0.032 0.108 Rye
Threonine 0.104 0.289 Rye
Isoleucine 0.15 0.208 Rye
Leucine 0.2 0.563 Rye
Lysine 0.184 0.286 Rye
Methionine 0.04 0.153 Rye
Phenylalanine 0.154 0.435 Rye
Valine 0.162 0.317 Rye
Histidine 0.09 0.189 Rye
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.