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  6. Yardlong bean (Asparagus bean) vs. Sweet potato

Yardlong bean (Asparagus bean) vs. Sweet potato — In-Depth Nutrition Comparison

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How are Yardlong bean (Asparagus bean) and Sweet potato different?

  • Yardlong bean (Asparagus bean) is richer in Folate, while Sweet potato is higher in Vitamin A RAE, Vitamin B6, Vitamin B5, Manganese, Copper, Potassium, and Vitamin B3.
  • Sweet potato covers your daily need of Vitamin A RAE 104% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 8 times more Folate than Sweet potato. Yardlong bean (Asparagus bean) contains 45µg of Folate, while Sweet potato contains 6µg.

Yardlong bean, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt types were used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Sweet potato 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
7
:
3
Sweet potato
Sweet potato
Contains more Calcium +15.8%
Contains more Iron +42%
Contains more Magnesium +55.6%
Contains less Sodium -88.9%
Contains more Zinc +12.5%
Contains more Selenium +650%
Contains more Potassium +63.8%
Contains more Copper +242.6%
Contains more Manganese +147.3%
Equal in Phosphorus - 54
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +15.8%
Contains more Iron +42%
Contains more Magnesium +55.6%
Contains less Sodium -88.9%
Contains more Zinc +12.5%
Contains more Selenium +650%
Contains more Potassium +63.8%
Contains more Copper +242.6%
Contains more Manganese +147.3%
Equal in Phosphorus - 54

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
9
Sweet potato
Sweet potato
Contains more Folate +650%
Contains more Vitamin A +4170.7%
Contains more Vitamin C +21%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +136%
Contains more Vitamin B5 +1633.3%
Contains more Vitamin B6 +1091.7%
Equal in Vitamin B2 - 0.106
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 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Folate +650%
Contains more Vitamin A +4170.7%
Contains more Vitamin C +21%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +136%
Contains more Vitamin B5 +1633.3%
Contains more Vitamin B6 +1091.7%
Equal in Vitamin B2 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Sweet potato
Sweet potato
Contains more Protein +25.9%
Contains more Water +15.4%
Contains more Fats +50%
Contains more Carbs +125.6%
Contains more Other +87.5%
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +25.9%
Contains more Water +15.4%
Contains more Fats +50%
Contains more Carbs +125.6%
Contains more Other +87.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Sweet potato
Sweet potato
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +119%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +350%
Contains more Polyunsaturated fat +119%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Sweet potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Sweet potato Opinion
Net carbs 9.18g 17.41g Sweet potato
Protein 2.53g 2.01g Yardlong bean (Asparagus bean)
Fats 0.1g 0.15g Sweet potato
Carbs 9.18g 20.71g Sweet potato
Calories 47kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Yardlong bean (Asparagus bean)
Fiber 3.3g Sweet potato
Calcium 44mg 38mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.69mg Yardlong bean (Asparagus bean)
Magnesium 42mg 27mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 54mg Yardlong bean (Asparagus bean)
Potassium 290mg 475mg Sweet potato
Sodium 4mg 36mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.32mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.161mg Sweet potato
Manganese 0.201mg 0.497mg Sweet potato
Selenium 1.5µg 0.2µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 19218IU Sweet potato
Vitamin A RAE 23µg 961µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 16.2mg 19.6mg Sweet potato
Vitamin B1 0.085mg 0.107mg Sweet potato
Vitamin B2 0.099mg 0.106mg Sweet potato
Vitamin B3 0.63mg 1.487mg Sweet potato
Vitamin B5 0.051mg 0.884mg Sweet potato
Vitamin B6 0.024mg 0.286mg Sweet potato
Folate 45µg 6µg Yardlong bean (Asparagus bean)
Vitamin K 2.3µg Sweet potato
Tryptophan 0.029mg 0.04mg Sweet potato
Threonine 0.094mg 0.107mg Sweet potato
Isoleucine 0.135mg 0.07mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.118mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.084mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.037mg Sweet potato
Phenylalanine 0.139mg 0.114mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.11mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.039mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.052g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.002g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean)
120%
Sweet potato
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
25%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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 bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.