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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.

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

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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
5
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Wheat
Wheat
Contains more Water +703%
Contains more Protein +388.6%
Contains more Fats +517.5%
Contains more Carbs +751.9%
Contains more Other +196.7%
Yardlong bean (Asparagus bean)
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 +703%
Contains more Protein +388.6%
Contains more Fats +517.5%
Contains more Carbs +751.9%
Contains more Other +196.7%

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 -76.9%
Contains more Monounsaturated Fat +855.6%
Contains more Polyunsaturated fat +478.7%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +855.6%
Contains more Polyunsaturated fat +478.7%

Comparison summary table

Pay attention to 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 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 8.35g 71.13g Wheat
Protein 2.8g 13.68g Wheat
Fats 0.4g 2.47g Wheat
Carbs 8.35g 71.13g Wheat
Calories 47kcal 339kcal Wheat
Calcium 50mg 34mg Yardlong bean (Asparagus bean)
Iron 0.47mg 3.52mg Wheat
Magnesium 44mg 144mg Wheat
Phosphorus 59mg 508mg Wheat
Potassium 240mg 431mg Wheat
Sodium 4mg 2mg Wheat
Zinc 0.37mg 4.16mg Wheat
Copper 0.048mg 0.553mg Wheat
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.419mg Wheat
Vitamin B2 0.11mg 0.121mg Wheat
Vitamin B3 0.41mg 6.738mg Wheat
Vitamin B5 0.055mg 0.935mg Wheat
Vitamin B6 0.024mg 0.419mg Wheat
Folate 62µg 43µg Yardlong bean (Asparagus bean)
Tryptophan 0.032mg 0.176mg Wheat
Threonine 0.104mg 0.366mg Wheat
Isoleucine 0.15mg 0.533mg Wheat
Leucine 0.2mg 0.934mg Wheat
Lysine 0.184mg 0.303mg Wheat
Methionine 0.04mg 0.221mg Wheat
Phenylalanine 0.154mg 0.681mg Wheat
Valine 0.162mg 0.594mg Wheat
Histidine 0.09mg 0.322mg Wheat
Saturated Fat 0.105g 0.454g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.344g Wheat
Polyunsaturated fat 0.169g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
37%
Wheat
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean)
100%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.349g)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.