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

Yolk vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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The main differences between yolk and yardlong bean (Asparagus bean) raw

  • Yolk is richer than yardlong bean (Asparagus bean) raw in selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, vitamin B2, iron, and vitamin B6.
  • Daily need coverage for cholesterol for yolk is 362% higher.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.
  • Yolk has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Egg, yolk, raw, fresh and Yardlong bean, raw.

Infographic

Yolk 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.
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 +158%
Contains more IronIron +480.9%
Contains more CopperCopper +60.4%
Contains more ZincZinc +521.6%
Contains more PhosphorusPhosphorus +561%
Contains more SeleniumSelenium +3633.3%
Contains more MagnesiumMagnesium +780%
Contains more PotassiumPotassium +120.2%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +272.7%

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.
Yolk
Yolk
11
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 AVitamin A +786%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B5Vitamin B5 +5336.4%
Contains more Vitamin B6Vitamin B6 +1358.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +135.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1608.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +466.4%
Contains more FatsFats +6535%
Contains more OtherOther +183.3%
Contains more CarbsCarbs +132.6%
Contains more WaterWater +67.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 +32505.6%
Contains more Poly. FatPolyunsaturated fat +2387.6%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Yardlong bean (Asparagus bean) raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Yolk Yardlong bean (Asparagus bean) raw DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Selenium 56µg 1.5µg 99%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.055mg 59%
Phosphorus 390mg 59mg 47%
Saturated fat 9.551g 0.105g 43%
Fats 26.54g 0.4g 40%
Vitamin A 381µg 43µg 38%
Vitamin B2 0.528mg 0.11mg 32%
Monounsaturated fat 11.738g 0.036g 29%
Iron 2.73mg 0.47mg 28%
Vitamin D 5.4µg 0µg 27%
Polyunsaturated fat 4.204g 0.169g 27%
Vitamin D 218IU 0IU 27%
Protein 15.86g 2.8g 26%
Vitamin B6 0.35mg 0.024mg 25%
Vitamin C 0mg 18.8mg 21%
Folate 146µg 62µg 21%
Zinc 2.3mg 0.37mg 18%
Vitamin E 2.58mg 17%
Calories 322kcal 47kcal 14%
Magnesium 5mg 44mg 9%
Calcium 129mg 50mg 8%
Manganese 0.055mg 0.205mg 7%
Vitamin B1 0.176mg 0.107mg 6%
Potassium 109mg 240mg 4%
Copper 0.077mg 0.048mg 3%
Vitamin B3 0.024mg 0.41mg 2%
Sodium 48mg 4mg 2%
Carbs 3.59g 8.35g 2%
Vitamin K 0.7µg 1%
Net carbs 3.59g 8.35g N/A
Sugar 0.56g N/A
Tryptophan 0.177mg 0.032mg 0%
Threonine 0.687mg 0.104mg 0%
Isoleucine 0.866mg 0.15mg 0%
Leucine 1.399mg 0.2mg 0%
Lysine 1.217mg 0.184mg 0%
Methionine 0.378mg 0.04mg 0%
Phenylalanine 0.681mg 0.154mg 0%
Valine 0.949mg 0.162mg 0%
Histidine 0.416mg 0.09mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
114%
Yolk
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
73%
Yolk
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 9.446g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.