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Yardlong bean (Asparagus bean) vs Wheat - In-Depth Nutrition Comparison

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A recap on differences between Yardlong bean (Asparagus bean) and Wheat

  • Wheat is higher than Yardlong bean (Asparagus bean) in Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Iron, Zinc, Vitamin B6, Vitamin B1 and Magnesium.
  • Wheat covers your daily Selenium needs 160% more than Yardlong bean (Asparagus bean).

Food varieties used in this article are Yardlong bean, raw and Wheat, durum.

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Yardlong bean (Asparagus bean) vs Wheat 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
:
7
Wheat
Contains more Calcium +47.1%
Contains more Iron +648.9%
Contains more Potassium +79.6%
Contains more Magnesium +227.3%
Contains more Copper +1052.1%
Contains more Zinc +1024.3%
Contains more Phosphorus +761%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Calcium +47.1%
Contains more Iron +648.9%
Contains more Potassium +79.6%
Contains more Magnesium +227.3%
Contains more Copper +1052.1%
Contains more Zinc +1024.3%
Contains more Phosphorus +761%
Contains less Sodium -50%

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
:
5
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +44.2%
Contains more Vitamin B1 +291.6%
Contains more Vitamin B3 +1543.4%
Contains more Vitamin B5 +1600%
Contains more Vitamin B6 +1645.8%
Equal in Vitamin B2 - 0.121
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +44.2%
Contains more Vitamin B1 +291.6%
Contains more Vitamin B3 +1543.4%
Contains more Vitamin B5 +1600%
Contains more Vitamin B6 +1645.8%
Equal in Vitamin B2 - 0.121

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
37
Wheat
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Yardlong bean (Asparagus bean)
82%
Wheat
Carbohydrates
8%
Yardlong bean (Asparagus bean)
71%
Wheat
Fats
2%
Yardlong bean (Asparagus bean)
11%
Wheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Wheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.349g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yardlong bean (Asparagus bean) Wheat Opinion
Calories 47 339 Wheat
Protein 2.8 13.68 Wheat
Fats 0.4 2.47 Wheat
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 3.52 Wheat
Calcium 50 34 Yardlong bean (Asparagus bean)
Potassium 240 431 Wheat
Magnesium 44 144 Wheat
Sugars
Fiber
Copper 0.048 0.553 Wheat
Zinc 0.37 4.16 Wheat
Starch
Phosphorus 59 508 Wheat
Sodium 4 2 Wheat
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.107 0.419 Wheat
Vitamin B2 0.11 0.121 Wheat
Vitamin B3 0.41 6.738 Wheat
Vitamin B5 0.055 0.935 Wheat
Vitamin B6 0.024 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folate 62 43 Yardlong bean (Asparagus bean)
Trans Fat 0 Wheat
Saturated Fat 0.105 0.454 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 0.344 Wheat
Polyunsaturated fat 0.169 0.978 Wheat
Tryptophan 0.032 0.176 Wheat
Threonine 0.104 0.366 Wheat
Isoleucine 0.15 0.533 Wheat
Leucine 0.2 0.934 Wheat
Lysine 0.184 0.303 Wheat
Methionine 0.04 0.221 Wheat
Phenylalanine 0.154 0.681 Wheat
Valine 0.162 0.594 Wheat
Histidine 0.09 0.322 Wheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.