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  6. Yardlong beans vs. Soybean meal

Yardlong beans vs. Soybean meal — In-Depth Nutrition Comparison

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How are yardlong beans and soybean meal different?

  • Soybean meal has more copper, iron, manganese, phosphorus, potassium, folate, magnesium, vitamin B1, zinc, and vitamin B6 than yardlong beans.
  • Daily need coverage for copper for soybean meal is 217% higher.
  • Soybean meal has a lower glycemic index (68) than yardlong beans (86).

Yardlong bean, cooked, boiled, drained, without salt and Soy meal, defatted, raw are the varieties used in this article.

Infographic

Yardlong beans vs Soybean meal 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.
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +628.6%
Contains more CalciumCalcium +454.5%
Contains more PotassiumPotassium +758.6%
Contains more IronIron +1298%
Contains more CopperCopper +4155.3%
Contains more ZincZinc +1305.6%
Contains more PhosphorusPhosphorus +1129.8%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +1790.5%
Contains more SeleniumSelenium +120%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B1Vitamin B1 +712.9%
Contains more Vitamin B2Vitamin B2 +153.5%
Contains more Vitamin B3Vitamin B3 +310.6%
Contains more Vitamin B5Vitamin B5 +3774.5%
Contains more Vitamin B6Vitamin B6 +2270.8%
Contains more FolateFolate +573.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Soybean meal DV% diff.
Copper 0.047mg 2mg 217%
Iron 0.98mg 13.7mg 159%
Manganese 0.201mg 3.8mg 156%
Protein 2.53g 49.2g 93%
Phosphorus 57mg 701mg 92%
Folate 45µg 303µg 65%
Potassium 290mg 2490mg 65%
Magnesium 42mg 306mg 63%
Vitamin B1 0.085mg 0.691mg 51%
Zinc 0.36mg 5.06mg 43%
Vitamin B6 0.024mg 0.569mg 42%
Vitamin B5 0.051mg 1.976mg 39%
Calcium 44mg 244mg 20%
Vitamin C 16.2mg 0mg 18%
Calories 47kcal 337kcal 15%
Vitamin B2 0.099mg 0.251mg 12%
Vitamin B3 0.63mg 2.587mg 12%
Carbs 9.18g 35.89g 9%
Polyunsaturated fat 0.042g 1.045g 7%
Fats 0.1g 2.39g 4%
Selenium 1.5µg 3.3µg 3%
Vitamin A 23µg 2µg 2%
Saturated fat 0.026g 0.268g 1%
Monounsaturated fat 0.009g 0.409g 1%
Net carbs 9.18g 35.89g N/A
Sodium 4mg 3mg 0%
Tryptophan 0.029mg 0.653mg 0%
Threonine 0.094mg 1.952mg 0%
Isoleucine 0.135mg 2.18mg 0%
Leucine 0.18mg 3.66mg 0%
Lysine 0.166mg 2.991mg 0%
Methionine 0.036mg 0.606mg 0%
Phenylalanine 0.139mg 2.346mg 0%
Valine 0.146mg 2.243mg 0%
Histidine 0.082mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +1160.4%
Contains more ProteinProtein +1844.7%
Contains more FatsFats +2290%
Contains more CarbsCarbs +291%
Contains more OtherOther +675%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +4444.4%
Contains more Poly. FatPolyunsaturated fat +2388.1%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.