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  6. Yardlong bean (Asparagus bean) vs. Wheat

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

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What are the main differences between Yardlong bean (Asparagus bean) and Wheat ?

  • Yardlong bean (Asparagus bean) has less Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Iron, Vitamin B6, Vitamin B1, and Magnesium than Wheat .
  • Wheat 's daily need coverage for Selenium is 160% higher.

We used Yardlong bean, cooked, boiled, drained, without salt and Wheat, durum types in this comparison.

Infographic

Yardlong bean (Asparagus bean) vs Wheat 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)
1
:
9
Wheat
Wheat
Contains more Calcium +29.4%
Contains more Iron +259.2%
Contains more Magnesium +242.9%
Contains more Phosphorus +791.2%
Contains more Potassium +48.6%
Contains less Sodium -50%
Contains more Zinc +1055.6%
Contains more Copper +1076.6%
Contains more Manganese +1398.5%
Contains more Selenium +5860%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +29.4%
Contains more Iron +259.2%
Contains more Magnesium +242.9%
Contains more Phosphorus +791.2%
Contains more Potassium +48.6%
Contains less Sodium -50%
Contains more Zinc +1055.6%
Contains more Copper +1076.6%
Contains more Manganese +1398.5%
Contains more Selenium +5860%

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
:
5
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +392.9%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +969.5%
Contains more Vitamin B5 +1733.3%
Contains more Vitamin B6 +1645.8%
Equal in Folate - 43
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +392.9%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +969.5%
Contains more Vitamin B5 +1733.3%
Contains more Vitamin B6 +1645.8%
Equal in Folate - 43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Wheat
Wheat
Contains more Water +699.5%
Contains more Protein +440.7%
Contains more Fats +2370%
Contains more Carbs +674.8%
Contains more Other +147.2%
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +699.5%
Contains more Protein +440.7%
Contains more Fats +2370%
Contains more Carbs +674.8%
Contains more Other +147.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Wheat
Wheat
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +3722.2%
Contains more Polyunsaturated fat +2228.6%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +3722.2%
Contains more Polyunsaturated fat +2228.6%

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) 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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Wheat Opinion
Net carbs 9.18g 71.13g Wheat
Protein 2.53g 13.68g Wheat
Fats 0.1g 2.47g Wheat
Carbs 9.18g 71.13g Wheat
Calories 47kcal 339kcal Wheat
Calcium 44mg 34mg Yardlong bean (Asparagus bean)
Iron 0.98mg 3.52mg Wheat
Magnesium 42mg 144mg Wheat
Phosphorus 57mg 508mg Wheat
Potassium 290mg 431mg Wheat
Sodium 4mg 2mg Wheat
Zinc 0.36mg 4.16mg Wheat
Copper 0.047mg 0.553mg Wheat
Manganese 0.201mg 3.012mg Wheat
Selenium 1.5µg 89.4µg Wheat
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.419mg Wheat
Vitamin B2 0.099mg 0.121mg Wheat
Vitamin B3 0.63mg 6.738mg Wheat
Vitamin B5 0.051mg 0.935mg Wheat
Vitamin B6 0.024mg 0.419mg Wheat
Folate 45µg 43µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg 0.176mg Wheat
Threonine 0.094mg 0.366mg Wheat
Isoleucine 0.135mg 0.533mg Wheat
Leucine 0.18mg 0.934mg Wheat
Lysine 0.166mg 0.303mg Wheat
Methionine 0.036mg 0.221mg Wheat
Phenylalanine 0.139mg 0.681mg Wheat
Valine 0.146mg 0.594mg Wheat
Histidine 0.082mg 0.322mg Wheat
Saturated Fat 0.026g 0.454g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.344g Wheat
Polyunsaturated fat 0.042g 0.978g Wheat

Which food is preferable for your diet?

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

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)
37%
Wheat
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
168%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.428g)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.