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Yardlong beans vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between yardlong beans and wheat ?

  • Yardlong beans 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.
  • Wheat has a lower glycemic index than yardlong beans.

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

Infographic

Yardlong beans 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" 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +29.4%
Contains more MagnesiumMagnesium +242.9%
Contains more PotassiumPotassium +48.6%
Contains more IronIron +259.2%
Contains more CopperCopper +1076.6%
Contains more ZincZinc +1055.6%
Contains more PhosphorusPhosphorus +791.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1398.5%
Contains more SeleniumSelenium +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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +392.9%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +969.5%
Contains more Vitamin B5Vitamin B5 +1733.3%
Contains more Vitamin B6Vitamin B6 +1645.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~43µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Wheat DV% diff.
Selenium 1.5µg 89.4µg 160%
Manganese 0.201mg 3.012mg 122%
Phosphorus 57mg 508mg 64%
Copper 0.047mg 0.553mg 56%
Vitamin B3 0.63mg 6.738mg 38%
Zinc 0.36mg 4.16mg 35%
Iron 0.98mg 3.52mg 32%
Vitamin B6 0.024mg 0.419mg 30%
Vitamin B1 0.085mg 0.419mg 28%
Magnesium 42mg 144mg 24%
Protein 2.53g 13.68g 22%
Carbs 9.18g 71.13g 21%
Vitamin C 16.2mg 0mg 18%
Vitamin B5 0.051mg 0.935mg 18%
Calories 47kcal 339kcal 15%
Polyunsaturated fat 0.042g 0.978g 6%
Fats 0.1g 2.47g 4%
Potassium 290mg 431mg 4%
Vitamin A 23µg 0µg 3%
Vitamin B2 0.099mg 0.121mg 2%
Saturated fat 0.026g 0.454g 2%
Calcium 44mg 34mg 1%
Folate 45µg 43µg 1%
Monounsaturated fat 0.009g 0.344g 1%
Net carbs 9.18g 71.13g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.029mg 0.176mg 0%
Threonine 0.094mg 0.366mg 0%
Isoleucine 0.135mg 0.533mg 0%
Leucine 0.18mg 0.934mg 0%
Lysine 0.166mg 0.303mg 0%
Methionine 0.036mg 0.221mg 0%
Phenylalanine 0.139mg 0.681mg 0%
Valine 0.146mg 0.594mg 0%
Histidine 0.082mg 0.322mg 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
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 WaterWater +699.5%
Contains more ProteinProtein +440.7%
Contains more FatsFats +2370%
Contains more CarbsCarbs +674.8%
Contains more OtherOther +147.2%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +3722.2%
Contains more Poly. FatPolyunsaturated fat +2228.6%

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. 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.