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Yardlong beans vs. Yautia — In-Depth Nutrition Comparison

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Differences between yardlong beans and yautia

  • Yardlong beans is higher in vitamin C, vitamin A, and folate; however, yautia is richer in copper, vitamin B6, and potassium.
  • Yautia's daily need coverage for copper is 23% higher.
  • Yardlong beans has 56 times more vitamin A than yautia. While yardlong beans has 450IU of vitamin A, yautia has only 8IU.
  • Yautia has a lower glycemic index (60) than yardlong beans (86).

The food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Yautia (tannier), raw.

Infographic

Yardlong beans vs Yautia 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%
Yautia
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.7% 53% 37% 86% 14% 22% 2.7% 24% 3.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +388.9%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +106.2%
Contains more CopperCopper +446.8%
Contains more ZincZinc +38.9%
~equal in Iron ~0.98mg
~equal in Manganese ~0.186mg

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%
Yautia
3
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 17% 0% 0% 0% 24% 9.2% 13% 13% 55% 0% 0% 13% 0%
Contains more Vitamin CVitamin C +211.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +147.5%
Contains more FolateFolate +164.7%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +887.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.667mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Yautia DV% diff.
Copper 0.047mg 0.257mg 23%
Vitamin B6 0.024mg 0.237mg 16%
Vitamin C 16.2mg 5.2mg 12%
Potassium 290mg 598mg 9%
Folate 45µg 17µg 7%
Fiber 1.5g 6%
Carbs 9.18g 23.63g 5%
Vitamin B2 0.099mg 0.04mg 5%
Magnesium 42mg 24mg 4%
Calcium 44mg 9mg 4%
Calories 47kcal 98kcal 3%
Vitamin A 23µg 0µg 3%
Vitamin B5 0.051mg 0.209mg 3%
Protein 2.53g 1.46g 2%
Selenium 1.5µg 0.7µg 1%
Vitamin B1 0.085mg 0.097mg 1%
Manganese 0.201mg 0.186mg 1%
Sodium 4mg 21mg 1%
Phosphorus 57mg 51mg 1%
Zinc 0.36mg 0.5mg 1%
Fats 0.1g 0.4g 0%
Net carbs 9.18g 22.13g N/A
Iron 0.98mg 0.98mg 0%
Vitamin B3 0.63mg 0.667mg 0%
Saturated fat 0.026g 0.082g 0%
Monounsaturated fat 0.009g 0%
Polyunsaturated fat 0.042g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 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
Yautia
3
24% 73%
Protein: 1.46 g
Fats: 0.4 g
Carbs: 23.63 g
Water: 73.06 g
Other: 1.45 g
Contains more ProteinProtein +73.3%
Contains more WaterWater +19.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +157.4%
Contains more OtherOther +101.4%

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
Yautia
0
100%
Saturated fat: Sat. Fat 0.082 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Yautia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169401/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.