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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.

Infographic

Yardlong bean (Asparagus bean) vs Spelt 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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
6
Spelt
Spelt
Contains more Calcium +85.2%
Contains less Sodium -50%
Contains more Iron +844.7%
Contains more Magnesium +209.1%
Contains more Phosphorus +579.7%
Contains more Potassium +61.7%
Contains more Zinc +786.5%
Contains more Copper +964.6%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +85.2%
Contains less Sodium -50%
Contains more Iron +844.7%
Contains more Magnesium +209.1%
Contains more Phosphorus +579.7%
Contains more Potassium +61.7%
Contains more Zinc +786.5%
Contains more 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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
7
Spelt
Spelt
Contains more Vitamin A +8550%
Contains more Vitamin C +∞%
Contains more Folate +37.8%
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1569%
Contains more Vitamin B5 +1841.8%
Contains more Vitamin B6 +858.3%
Equal in Vitamin B2 - 0.113
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +8550%
Contains more Vitamin C +∞%
Contains more Folate +37.8%
Contains more Vitamin B1 +240.2%
Contains more Vitamin B3 +1569%
Contains more Vitamin B5 +1841.8%
Contains more Vitamin B6 +858.3%
Equal in Vitamin B2 - 0.113

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Spelt
Spelt
Contains more Water +697.2%
Contains more Protein +420.4%
Contains more Fats +507.5%
Contains more Carbs +740.6%
Contains more Other +198.3%
Yardlong bean (Asparagus bean)
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +697.2%
Contains more Protein +420.4%
Contains more Fats +507.5%
Contains more Carbs +740.6%
Contains more Other +198.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Spelt
Spelt
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +1136.1%
Contains more Polyunsaturated fat +644.4%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +1136.1%
Contains more 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.
Yardlong bean (Asparagus bean) Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Spelt Opinion
Net carbs 8.35g 59.49g Spelt
Protein 2.8g 14.57g Spelt
Fats 0.4g 2.43g Spelt
Carbs 8.35g 70.19g Spelt
Calories 47kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Yardlong bean (Asparagus bean)
Fiber 10.7g Spelt
Calcium 50mg 27mg Yardlong bean (Asparagus bean)
Iron 0.47mg 4.44mg Spelt
Magnesium 44mg 136mg Spelt
Phosphorus 59mg 401mg Spelt
Potassium 240mg 388mg Spelt
Sodium 4mg 8mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 3.28mg Spelt
Copper 0.048mg 0.511mg Spelt
Vitamin A 865IU 10IU Yardlong bean (Asparagus bean)
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.79mg Spelt
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.364mg Spelt
Vitamin B2 0.11mg 0.113mg Spelt
Vitamin B3 0.41mg 6.843mg Spelt
Vitamin B5 0.055mg 1.068mg Spelt
Vitamin B6 0.024mg 0.23mg Spelt
Folate 62µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 3.6µg Spelt
Tryptophan 0.032mg 0.132mg Spelt
Threonine 0.104mg 0.443mg Spelt
Isoleucine 0.15mg 0.552mg Spelt
Leucine 0.2mg 1.07mg Spelt
Lysine 0.184mg 0.409mg Spelt
Methionine 0.04mg 0.258mg Spelt
Phenylalanine 0.154mg 0.737mg Spelt
Valine 0.162mg 0.681mg Spelt
Histidine 0.09mg 0.36mg Spelt
Saturated Fat 0.105g 0.406g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.445g Spelt
Polyunsaturated fat 0.169g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

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%
Yardlong bean (Asparagus bean)
35%
Spelt
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean)
92%
Spelt

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.301g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Spelt
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.