Yardlong beans vs. Tomato — In-Depth Nutrition Comparison

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How are yardlong beans and tomatoes different?

Yardlong beans is higher in iron, folate, magnesium, and vitamin B2; however, tomatoes are richer in vitamin A.
Yardlong beans contains 5 times more vitamin B2 than tomatoes. While yardlong beans contains 0.099mg of vitamin B2, tomatoes contain only 0.019mg.
Tomatoes have a lower glycemic index (23) than yardlong beans (86).

Yardlong bean, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Yardlong beans

Tomato

Contains more MagnesiumMagnesium	+281.8%
Contains more CalciumCalcium	+340%
Contains more PotassiumPotassium	+22.4%
Contains more IronIron	+263%
Contains more ZincZinc	+111.8%
Contains more PhosphorusPhosphorus	+137.5%
Contains less SodiumSodium	-20%
Contains more ManganeseManganese	+76.3%
Contains more SeleniumSelenium	+∞%

Contains more CopperCopper

+25.5%

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 beans

Tomato

Contains more Vitamin CVitamin C	+18.2%
Contains more Vitamin B1Vitamin B1	+129.7%
Contains more Vitamin B2Vitamin B2	+421.1%
Contains more FolateFolate	+200%

Contains more Vitamin AVitamin A	+82.6%
Contains more Vitamin B5Vitamin B5	+74.5%
Contains more Vitamin B6Vitamin B6	+233.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.594mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.98mg	0.27mg	9%
Folate	45µg	15µg	8%
Vitamin K		7.9µg	7%
Magnesium	42mg	11mg	7%
Vitamin B2	0.099mg	0.019mg	6%
Fiber		1.2g	5%
Phosphorus	57mg	24mg	5%
Vitamin B1	0.085mg	0.037mg	4%
Vitamin E		0.54mg	4%
Vitamin B6	0.024mg	0.08mg	4%
Manganese	0.201mg	0.114mg	4%
Vitamin C	16.2mg	13.7mg	3%
Calcium	44mg	10mg	3%
Protein	2.53g	0.88g	3%
Selenium	1.5µg	0µg	3%
Fructose		1.37g	2%
Vitamin A	23µg	42µg	2%
Zinc	0.36mg	0.17mg	2%
Carbs	9.18g	3.89g	2%
Potassium	290mg	237mg	2%
Vitamin B5	0.051mg	0.089mg	1%
Choline		6.7mg	1%
Calories	47kcal	18kcal	1%
Copper	0.047mg	0.059mg	1%
Fats	0.1g	0.2g	0%
Net carbs	9.18g	2.69g	N/A
Sugar		2.63g	N/A
Sodium	4mg	5mg	0%
Vitamin B3	0.63mg	0.594mg	0%
Saturated fat	0.026g	0.028g	0%
Monounsaturated fat	0.009g	0.031g	0%
Polyunsaturated fat	0.042g	0.083g	0%
Tryptophan	0.029mg	0.006mg	0%
Threonine	0.094mg	0.027mg	0%
Isoleucine	0.135mg	0.018mg	0%
Leucine	0.18mg	0.025mg	0%
Lysine	0.166mg	0.027mg	0%
Methionine	0.036mg	0.006mg	0%
Phenylalanine	0.139mg	0.027mg	0%
Valine	0.146mg	0.018mg	0%
Histidine	0.082mg	0.014mg	0%