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

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Significant differences between Yardlong bean (Asparagus bean) and Flour

  • The amount of Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Vitamin C, Manganese, Copper, and Vitamin B5 in Flour is higher than in Yardlong bean (Asparagus bean).
  • Flour covers your daily Selenium needs 59% more than Yardlong bean (Asparagus bean).

Specific food types used in this comparison are Yardlong bean, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Yardlong bean (Asparagus bean) vs Flour 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
Contains more Calcium +233.3%
Contains more Magnesium +100%
Contains more Potassium +124.3%
Contains more Iron +887.2%
Contains more Phosphorus +83.1%
Contains less Sodium -50%
Contains more Zinc +89.2%
Contains more Copper +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +233.3%
Contains more Magnesium +100%
Contains more Potassium +124.3%
Contains more Iron +887.2%
Contains more Phosphorus +83.1%
Contains less Sodium -50%
Contains more Zinc +89.2%
Contains more Copper +200%

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
:
8
Flour
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +633.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +1340%
Contains more Vitamin B5 +696.4%
Contains more Vitamin B6 +83.3%
Contains more Folate +195.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +633.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +1340%
Contains more Vitamin B5 +696.4%
Contains more Vitamin B6 +83.3%
Contains more Folate +195.2%

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) Flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Flour Opinion
Net carbs 8.35g 73.61g Flour
Protein 2.8g 10.33g Flour
Fats 0.4g 0.98g Flour
Carbs 8.35g 76.31g Flour
Calories 47kcal 364kcal Flour
Starch g g
Fructose g g
Sugar g 0.27g Yardlong bean (Asparagus bean)
Fiber g 2.7g Flour
Calcium 50mg 15mg Yardlong bean (Asparagus bean)
Iron 0.47mg 4.64mg Flour
Magnesium 44mg 22mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 108mg Flour
Potassium 240mg 107mg Yardlong bean (Asparagus bean)
Sodium 4mg 2mg Flour
Zinc 0.37mg 0.7mg Flour
Copper 0.048mg 0.144mg Flour
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.785mg Flour
Vitamin B2 0.11mg 0.494mg Flour
Vitamin B3 0.41mg 5.904mg Flour
Vitamin B5 0.055mg 0.438mg Flour
Vitamin B6 0.024mg 0.044mg Flour
Folate 62µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Flour
Tryptophan 0.032mg 0.127mg Flour
Threonine 0.104mg 0.281mg Flour
Isoleucine 0.15mg 0.357mg Flour
Leucine 0.2mg 0.71mg Flour
Lysine 0.184mg 0.228mg Flour
Methionine 0.04mg 0.183mg Flour
Phenylalanine 0.154mg 0.52mg Flour
Valine 0.162mg 0.415mg Flour
Histidine 0.09mg 0.23mg Flour
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.105g 0.155g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.087g Flour
Polyunsaturated fat 0.169g 0.413g Flour

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
50
Flour
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
40
Flour

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 food.
Protein
17%
Yardlong bean (Asparagus bean)
62%
Flour
Carbohydrates
8%
Yardlong bean (Asparagus bean)
76%
Flour
Fats
2%
Yardlong bean (Asparagus bean)
5%
Flour

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.