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

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

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Differences between yardlong bean (Asparagus bean) raw and green bean raw

  • Yardlong bean (Asparagus bean) raw has more vitamin C and folate, while green bean raw has more vitamin B6 and iron.
  • Green bean raw contains 2 times less folate than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 62µg of folate, while green bean raw contains 33µg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Beans, snap, green, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Green 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +13.7%
Contains more ZincZinc +54.2%
Contains more PhosphorusPhosphorus +55.3%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +150%
Contains more IronIron +119.1%
Contains more CopperCopper +43.8%
~equal in Manganese ~0.216mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 63% 0% 14% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin CVitamin C +54.1%
Contains more Vitamin AVitamin A +22.9%
Contains more Vitamin B1Vitamin B1 +30.5%
Contains more FolateFolate +87.9%
Contains more Vitamin B3Vitamin B3 +79%
Contains more Vitamin B5Vitamin B5 +309.1%
Contains more Vitamin B6Vitamin B6 +487.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Green bean raw DV% diff.
Vitamin K 43µg 36%
Fiber 2.7g 11%
Vitamin B6 0.024mg 0.141mg 9%
Vitamin C 18.8mg 12.2mg 7%
Iron 0.47mg 1.03mg 7%
Folate 62µg 33µg 7%
Magnesium 44mg 25mg 5%
Phosphorus 59mg 38mg 3%
Vitamin E 0.41mg 3%
Vitamin B5 0.055mg 0.225mg 3%
Choline 15.3mg 3%
Protein 2.8g 1.83g 2%
Copper 0.048mg 0.069mg 2%
Selenium 1.5µg 0.6µg 2%
Vitamin B1 0.107mg 0.082mg 2%
Vitamin B3 0.41mg 0.734mg 2%
Fructose 1.39g 2%
Calories 47kcal 31kcal 1%
Calcium 50mg 37mg 1%
Potassium 240mg 211mg 1%
Zinc 0.37mg 0.24mg 1%
Vitamin A 43µg 35µg 1%
Protein per 100 calories 6g 5.9g N/A
Calories per 10 g protein 168kcal 169kcal N/A
Weight per 100 calories 213g 323g N/A
Fats 0.4g 0.22g 0%
Net carbs 8.35g 4.27g N/A
Carbs 8.35g 6.97g 0%
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 4mg 6mg 0%
Manganese 0.205mg 0.216mg 0%
Vitamin B2 0.11mg 0.104mg 0%
Saturated fat 0.105g 0.05g 0%
Monounsaturated fat 0.036g 0.01g 0%
Polyunsaturated fat 0.169g 0.113g 0%
Tryptophan 0.032mg 0.019mg 0%
Threonine 0.104mg 0.079mg 0%
Isoleucine 0.15mg 0.066mg 0%
Leucine 0.2mg 0.112mg 0%
Lysine 0.184mg 0.088mg 0%
Methionine 0.04mg 0.022mg 0%
Phenylalanine 0.154mg 0.067mg 0%
Valine 0.162mg 0.09mg 0%
Histidine 0.09mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +53%
Contains more FatsFats +81.8%
Contains more CarbsCarbs +19.8%
~equal in Water ~90.32g
~equal in Other ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +49.6%
Contains less Sat. FatSaturated fat -52.4%

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 bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.