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  6. Yardlong bean (Asparagus bean) vs. Turnip greens

Yardlong bean (Asparagus bean) vs. Turnip greens — In-Depth Nutrition Comparison

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How are Yardlong bean (Asparagus bean) and Turnip greens different?

  • Turnip greens has more Vitamin A RAE, Copper, Folate, Vitamin C, Vitamin B6, Calcium, and Manganese than Yardlong bean (Asparagus bean).
  • Daily need coverage for Vitamin A RAE from Turnip greens is 40% higher.
  • Yardlong bean (Asparagus bean) contains 2 times more Phosphorus than Turnip greens. While Yardlong bean (Asparagus bean) contains 57mg of Phosphorus, Turnip greens contains only 29mg.

Yardlong bean, cooked, boiled, drained, without salt and Turnip greens, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Turnip greens 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
Turnip greens
Turnip greens
Contains more Iron +22.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +96.6%
Contains more Potassium +42.9%
Contains less Sodium -86.2%
Contains more Zinc +157.1%
Contains more Selenium +66.7%
Contains more Calcium +211.4%
Contains more Copper +438.3%
Contains more Manganese +67.7%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Iron +22.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +96.6%
Contains more Potassium +42.9%
Contains less Sodium -86.2%
Contains more Zinc +157.1%
Contains more Selenium +66.7%
Contains more Calcium +211.4%
Contains more Copper +438.3%
Contains more Manganese +67.7%

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)
3
:
7
Turnip greens
Turnip greens
Contains more Vitamin B1 +88.9%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +53.3%
Contains more Vitamin A +1594.4%
Contains more Vitamin C +69.1%
Contains more Vitamin B5 +437.3%
Contains more Vitamin B6 +650%
Contains more Folate +162.2%
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%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin B1 +88.9%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +53.3%
Contains more Vitamin A +1594.4%
Contains more Vitamin C +69.1%
Contains more Vitamin B5 +437.3%
Contains more Vitamin B6 +650%
Contains more Folate +162.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Turnip greens
Turnip greens
Contains more Protein +121.9%
Contains more Carbs +110.6%
Contains more Fats +130%
Contains more Other +48.6%
Equal in Water - 93.2
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
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +121.9%
Contains more Carbs +110.6%
Contains more Fats +130%
Contains more Other +48.6%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Turnip greens
Turnip greens
Contains less Saturated Fat -50.9%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +116.7%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -50.9%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +116.7%

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) Turnip greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Turnip greens Opinion
Net carbs 9.18g 0.86g Yardlong bean (Asparagus bean)
Protein 2.53g 1.14g Yardlong bean (Asparagus bean)
Fats 0.1g 0.23g Turnip greens
Carbs 9.18g 4.36g Yardlong bean (Asparagus bean)
Calories 47kcal 20kcal Yardlong bean (Asparagus bean)
Sugar 0.53g Yardlong bean (Asparagus bean)
Fiber 3.5g Turnip greens
Calcium 44mg 137mg Turnip greens
Iron 0.98mg 0.8mg Yardlong bean (Asparagus bean)
Magnesium 42mg 22mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 29mg Yardlong bean (Asparagus bean)
Potassium 290mg 203mg Yardlong bean (Asparagus bean)
Sodium 4mg 29mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.14mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.253mg Turnip greens
Manganese 0.201mg 0.337mg Turnip greens
Selenium 1.5µg 0.9µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 7625IU Turnip greens
Vitamin A RAE 23µg 381µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 16.2mg 27.4mg Turnip greens
Vitamin B1 0.085mg 0.045mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.072mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.411mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.274mg Turnip greens
Vitamin B6 0.024mg 0.18mg Turnip greens
Folate 45µg 118µg Turnip greens
Vitamin K 367.6µg Turnip greens
Tryptophan 0.029mg 0.02mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.063mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.059mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.105mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.074mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.026mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.07mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.078mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.028mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.053g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.015g Turnip greens
Polyunsaturated fat 0.042g 0.091g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Turnip greens
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)
141%
Turnip greens
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
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 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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.