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  6. Yogurt vs. Yardlong bean (Asparagus bean) raw

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

Yogurt vs Yardlong bean (Asparagus bean) raw 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.
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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.
Yogurt
Yogurt
6
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Yardlong bean (Asparagus bean) raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
3% 8% 88%
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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
34% 12% 55%
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%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.