Yardlong bean (Asparagus bean) vs Spelt - In-Depth Nutrition Comparison
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How are Yardlong bean (Asparagus bean) and Spelt different?
- Yardlong bean (Asparagus bean) is higher in Vitamin C, however Spelt is richer in Manganese, Copper, Iron, Phosphorus, Vitamin B3, Zinc, Magnesium, Vitamin B1, and Vitamin B5.
- Daily need coverage for Manganese from Spelt is 121% higher.
Yardlong bean, raw and Spelt, uncooked are the varieties used in this article.
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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
Contains
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Calcium
+85.2%
Contains
less
Sodium
-50%
Contains
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Iron
+844.7%
Contains
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Magnesium
+209.1%
Contains
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Phosphorus
+579.7%
Contains
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Potassium
+61.7%
Contains
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Zinc
+786.5%
Contains
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Copper
+964.6%
Contains
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Calcium
+85.2%
Contains
less
Sodium
-50%
Contains
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Iron
+844.7%
Contains
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Magnesium
+209.1%
Contains
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Phosphorus
+579.7%
Contains
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Potassium
+61.7%
Contains
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Zinc
+786.5%
Contains
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Copper
+964.6%
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
:
Contains
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Vitamin A
+8550%
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Vitamin C
+∞%
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Folate
+37.8%
Contains
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Vitamin B1
+240.2%
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Vitamin B3
+1569%
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Vitamin B5
+1841.8%
Contains
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Vitamin B6
+858.3%
Equal in Vitamin B2 - 0.113
Contains
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Vitamin A
+8550%
Contains
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Vitamin C
+∞%
Contains
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Folate
+37.8%
Contains
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Vitamin B1
+240.2%
Contains
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Vitamin B3
+1569%
Contains
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Vitamin B5
+1841.8%
Contains
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Vitamin B6
+858.3%
Equal in Vitamin B2 - 0.113
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+697.2%
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Protein
+420.4%
Contains
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Fats
+507.5%
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Carbs
+740.6%
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Other
+198.3%
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
Contains
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Water
+697.2%
Contains
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Protein
+420.4%
Contains
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Fats
+507.5%
Contains
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Carbs
+740.6%
Contains
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Other
+198.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-74.1%
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Monounsaturated Fat
+1136.1%
Contains
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Polyunsaturated fat
+644.4%
Saturated Fat:
0.105 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.169 g
Saturated Fat:
0.406 g
Monounsaturated Fat:
0.445 g
Polyunsaturated fat:
1.258 g
Contains
less
Saturated Fat
-74.1%
Contains
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Monounsaturated Fat
+1136.1%
Contains
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Polyunsaturated fat
+644.4%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 glycemic index |
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Rich in minerals |
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Lower in Cholesterol | Equal | ||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 8.35g | 59.49g |
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Protein | 2.8g | 14.57g |
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Fats | 0.4g | 2.43g |
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Carbs | 8.35g | 70.19g |
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Calories | 47kcal | 338kcal |
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Starch | 53.92g |
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Fructose | 0.24g |
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Sugar | 6.82g |
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Fiber | 10.7g |
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Calcium | 50mg | 27mg |
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Iron | 0.47mg | 4.44mg |
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Magnesium | 44mg | 136mg |
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Phosphorus | 59mg | 401mg |
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Potassium | 240mg | 388mg |
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Sodium | 4mg | 8mg |
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Zinc | 0.37mg | 3.28mg |
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Copper | 0.048mg | 0.511mg |
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Vitamin A | 865IU | 10IU |
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Vitamin A RAE | 43µg | 0µg |
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Vitamin E | 0.79mg |
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Vitamin C | 18.8mg | 0mg |
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Vitamin B1 | 0.107mg | 0.364mg |
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Vitamin B2 | 0.11mg | 0.113mg |
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Vitamin B3 | 0.41mg | 6.843mg |
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Vitamin B5 | 0.055mg | 1.068mg |
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Vitamin B6 | 0.024mg | 0.23mg |
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Folate | 62µg | 45µg |
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Vitamin K | 3.6µg |
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Tryptophan | 0.032mg | 0.132mg |
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Threonine | 0.104mg | 0.443mg |
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Isoleucine | 0.15mg | 0.552mg |
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Leucine | 0.2mg | 1.07mg |
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Lysine | 0.184mg | 0.409mg |
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Methionine | 0.04mg | 0.258mg |
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Phenylalanine | 0.154mg | 0.737mg |
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Valine | 0.162mg | 0.681mg |
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Histidine | 0.09mg | 0.36mg |
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Saturated Fat | 0.105g | 0.406g |
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Monounsaturated Fat | 0.036g | 0.445g |
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Polyunsaturated fat | 0.169g | 1.258g |
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Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%

35%

Minerals Daily Need Coverage Score
17%

92%

Comparison summary
Which food is lower in Sugar?

Yardlong bean (Asparagus bean) is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?

Yardlong bean (Asparagus bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?

Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.301g)
Which food is lower in glycemic index?

Spelt is lower in glycemic index (difference - 23)
Which food is richer in minerals?

Spelt is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.