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  6. Yardlong beans vs. Khorasan wheat

Yardlong beans vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are yardlong beans and khorasan wheat different?

  • Khorasan wheat is higher than yardlong beans in selenium, manganese, copper, phosphorus, vitamin B1, vitamin B3, iron, zinc, magnesium, and vitamin B6.
  • Khorasan wheat covers your daily need for selenium, 145% more than yardlong beans.
  • Yardlong beans has a higher glycemic index (86) than khorasan wheat (40).

Yardlong bean, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, uncooked types were used in this article.

Infographic

Yardlong beans vs Khorasan 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.
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +209.5%
Contains more PotassiumPotassium +39%
Contains more IronIron +284.7%
Contains more CopperCopper +976.6%
Contains more ZincZinc +922.2%
Contains more PhosphorusPhosphorus +538.6%
Contains more ManganeseManganese +1260.7%
Contains more SeleniumSelenium +5333.3%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2200%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +565.9%
Contains more Vitamin B2Vitamin B2 +85.9%
Contains more Vitamin B3Vitamin B3 +911.9%
Contains more Vitamin B5Vitamin B5 +1760.8%
Contains more Vitamin B6Vitamin B6 +979.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Khorasan wheat DV% diff.
Selenium 1.5µg 81.5µg 145%
Manganese 0.201mg 2.735mg 110%
Copper 0.047mg 0.506mg 51%
Phosphorus 57mg 364mg 44%
Fiber 11.1g 44%
Vitamin B1 0.085mg 0.566mg 40%
Vitamin B3 0.63mg 6.375mg 36%
Iron 0.98mg 3.77mg 35%
Zinc 0.36mg 3.68mg 30%
Protein 2.53g 14.54g 24%
Starch 52.41g 22%
Magnesium 42mg 130mg 21%
Carbs 9.18g 70.58g 20%
Vitamin B5 0.051mg 0.949mg 18%
Vitamin B6 0.024mg 0.259mg 18%
Vitamin C 16.2mg 0mg 18%
Calories 47kcal 337kcal 15%
Folate 45µg 11%
Vitamin B2 0.099mg 0.184mg 7%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Polyunsaturated fat 0.042g 0.621g 4%
Potassium 290mg 403mg 3%
Fats 0.1g 2.13g 3%
Vitamin A 23µg 1µg 2%
Calcium 44mg 22mg 2%
Vitamin K 1.8µg 2%
Saturated fat 0.026g 0.196g 1%
Monounsaturated fat 0.009g 0.213g 1%
Net carbs 9.18g 59.48g N/A
Sugar 7.84g N/A
Sodium 4mg 5mg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.029mg 0.13mg 0%
Threonine 0.094mg 0.442mg 0%
Isoleucine 0.135mg 0.566mg 0%
Leucine 0.18mg 1.112mg 0%
Lysine 0.166mg 0.416mg 0%
Methionine 0.036mg 0.251mg 0%
Phenylalanine 0.139mg 0.772mg 0%
Valine 0.146mg 0.687mg 0%
Histidine 0.082mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +690.2%
Contains more ProteinProtein +474.7%
Contains more FatsFats +2030%
Contains more CarbsCarbs +668.8%
Contains more OtherOther +133.3%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +2266.7%
Contains more Poly. FatPolyunsaturated fat +1378.6%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.