Yogurt vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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A recap on differences between yogurt and yardlong bean (Asparagus bean) raw
- Yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus, yet yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, manganese, magnesium, and vitamin B1.
- Yogurt covers your daily vitamin B12 needs 31% more than yardlong bean (Asparagus bean) raw.
- Yogurt contains 6 times more selenium than yardlong bean (Asparagus bean) raw. While yogurt contains 9.7µg of selenium, yardlong bean (Asparagus bean) raw contains only 1.5µg.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Yogurt, Greek, plain, nonfat and Yardlong bean, raw.
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.
| Contains more CalciumCalcium | +120% |
| Contains more ZincZinc | +40.5% |
| Contains more PhosphorusPhosphorus | +128.8% |
| Contains more SeleniumSelenium | +546.7% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more PotassiumPotassium | +70.2% |
| Contains more IronIron | +571.4% |
| Contains more CopperCopper | +182.4% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +2177.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +152.7% |
| Contains more Vitamin B5Vitamin B5 | +501.8% |
| Contains more Vitamin B6Vitamin B6 | +162.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin B1Vitamin B1 | +365.2% |
| Contains more Vitamin B3Vitamin B3 | +97.1% |
| Contains more FolateFolate | +785.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more ProteinProtein | +263.9% |
| Contains more OtherOther | +20% |
| Contains more CarbsCarbs | +131.9% |
~equal in
Fats
~0.4g
~equal in
Water
~87.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
| Contains more Mono. FatMonounsaturated fat | +47.2% |
| Contains less Sat. FatSaturated fat | -10.3% |
| Contains more Poly. FatPolyunsaturated fat | +1308.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Protein | 10.19g | 2.8g | 15% |
| Selenium | 9.7µg | 1.5µg | 15% |
| Folate | 7µg | 62µg | 14% |
| Vitamin B2 | 0.278mg | 0.11mg | 13% |
| Phosphorus | 135mg | 59mg | 11% |
| Manganese | 0.009mg | 0.205mg | 9% |
| Magnesium | 11mg | 44mg | 8% |
| Vitamin B1 | 0.023mg | 0.107mg | 7% |
| Calcium | 110mg | 50mg | 6% |
| Vitamin B5 | 0.331mg | 0.055mg | 6% |
| Vitamin A | 1µg | 43µg | 5% |
| Iron | 0.07mg | 0.47mg | 5% |
| Potassium | 141mg | 240mg | 3% |
| Copper | 0.017mg | 0.048mg | 3% |
| Vitamin B6 | 0.063mg | 0.024mg | 3% |
| Choline | 15.1mg | 3% | |
| Cholesterol | 5mg | 0mg | 2% |
| Carbs | 3.6g | 8.35g | 2% |
| Polyunsaturated fat | 0.012g | 0.169g | 1% |
| Calories | 59kcal | 47kcal | 1% |
| Vitamin B3 | 0.208mg | 0.41mg | 1% |
| Sodium | 36mg | 4mg | 1% |
| Zinc | 0.52mg | 0.37mg | 1% |
| Fats | 0.39g | 0.4g | 0% |
| Net carbs | 3.6g | 8.35g | N/A |
| Sugar | 3.24g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.105g | 0% |
| Monounsaturated fat | 0.053g | 0.036g | 0% |
| Tryptophan | 0.032mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.15mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.184mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.154mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.09mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
15%
Minerals Daily Need Coverage Score
19%
17%
Comparison summary
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 67)
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.012g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.6)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.