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  6. Yardlong beans vs. Vegetable

Yardlong beans vs. Vegetable — In-Depth Nutrition Comparison

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The main differences between yardlong beans and vegetable

  • Yardlong beans has more vitamin C and folate; however, vegetable has more vitamin A and manganese.
  • Daily need coverage for vitamin A for vegetable is 77% higher.
  • Vegetable has 5 times less vitamin C than yardlong beans. Yardlong beans has 16.2mg of vitamin C, while vegetable has 3.2mg.
  • Yardlong beans has a higher glycemic index than vegetable.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Yardlong beans vs Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +76%
Contains more PotassiumPotassium +71.6%
Contains more IronIron +19.5%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +400%
Contains more CopperCopper +76.6%
Contains more ZincZinc +36.1%
Contains more ManganeseManganese +88.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +406.3%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more FolateFolate +136.8%
Contains more Vitamin AVitamin A +830.4%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin B5Vitamin B5 +196.1%
Contains more Vitamin B6Vitamin B6 +208.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Vegetable DV% diff.
Vitamin A 23µg 214µg 21%
Vitamin K 23.5µg 20%
Fiber 4.4g 18%
Vitamin C 16.2mg 3.2mg 14%
Manganese 0.201mg 0.379mg 8%
Folate 45µg 19µg 7%
Magnesium 42mg 22mg 5%
Choline 24.1mg 4%
Potassium 290mg 169mg 4%
Vitamin B6 0.024mg 0.074mg 4%
Copper 0.047mg 0.083mg 4%
Vitamin E 0.38mg 3%
Vitamin B2 0.099mg 0.12mg 2%
Iron 0.98mg 0.82mg 2%
Selenium 1.5µg 0.3µg 2%
Vitamin B5 0.051mg 0.151mg 2%
Calcium 44mg 25mg 2%
Vitamin B3 0.63mg 0.851mg 1%
Calories 47kcal 65kcal 1%
Vitamin B1 0.085mg 0.071mg 1%
Protein 2.53g 2.86g 1%
Sodium 4mg 35mg 1%
Phosphorus 57mg 51mg 1%
Zinc 0.36mg 0.49mg 1%
Carbs 9.18g 13.09g 1%
Fats 0.1g 0.15g 0%
Net carbs 9.18g 8.69g N/A
Sugar 3.12g N/A
Saturated fat 0.026g 0.031g 0%
Monounsaturated fat 0.009g 0.01g 0%
Polyunsaturated fat 0.042g 0.072g 0%
Tryptophan 0.029mg 0.029mg 0%
Threonine 0.094mg 0.115mg 0%
Isoleucine 0.135mg 0.139mg 0%
Leucine 0.18mg 0.19mg 0%
Lysine 0.166mg 0.17mg 0%
Methionine 0.036mg 0.034mg 0%
Phenylalanine 0.139mg 0.12mg 0%
Valine 0.146mg 0.149mg 0%
Histidine 0.082mg 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +13%
Contains more FatsFats +50%
Contains more CarbsCarbs +42.6%
~equal in Water ~83.23g
~equal in Other ~0.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -16.1%
Contains more Mono. FatMonounsaturated fat +11.1%
Contains more Poly. FatPolyunsaturated fat +71.4%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.