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  6. Yardlong beans vs. Chinese cabbage

Yardlong beans vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between yardlong beans and Chinese cabbage?

  • Yardlong beans is richer in magnesium, yet Chinese cabbage is richer in vitamin C, vitamin A, vitamin B6, calcium, and folate.
  • Chinese cabbage's daily need coverage for vitamin C is 32% higher.
  • Yardlong beans has 4 times more carbs than Chinese cabbage. Yardlong beans has 9.18g of carbs, while Chinese cabbage has 2.18g.
  • Chinese cabbage has a lower glycemic index than yardlong beans.

We used Yardlong bean, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Yardlong beans vs Chinese cabbage infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +121.1%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +22.5%
Contains more CopperCopper +123.8%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +54.1%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +26.4%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +138.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 54% 0% 7.7% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin CVitamin C +177.8%
Contains more Vitamin AVitamin A +869.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +708.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Chinese cabbage DV% diff.
Vitamin K 45.5µg 38%
Vitamin C 16.2mg 45mg 32%
Vitamin A 23µg 223µg 22%
Vitamin B6 0.024mg 0.194mg 13%
Calcium 44mg 105mg 6%
Magnesium 42mg 19mg 5%
Folate 45µg 66µg 5%
Fiber 1g 4%
Vitamin B1 0.085mg 0.04mg 4%
Copper 0.047mg 0.021mg 3%
Phosphorus 57mg 37mg 3%
Sodium 4mg 65mg 3%
Calories 47kcal 13kcal 2%
Protein 2.53g 1.5g 2%
Carbs 9.18g 2.18g 2%
Iron 0.98mg 0.8mg 2%
Zinc 0.36mg 0.19mg 2%
Manganese 0.201mg 0.159mg 2%
Selenium 1.5µg 0.5µg 2%
Vitamin B2 0.099mg 0.07mg 2%
Potassium 290mg 252mg 1%
Vitamin E 0.09mg 1%
Vitamin B3 0.63mg 0.5mg 1%
Vitamin B5 0.051mg 0.088mg 1%
Choline 6.4mg 1%
Protein per 100 calories 5.4g 12g N/A
Calories per 10 g protein 186kcal 87kcal N/A
Weight per 100 calories 213g 769g N/A
Fats 0.1g 0.2g 0%
Net carbs 9.18g 1.18g N/A
Sugar 1.18g N/A
Saturated fat 0.026g 0.027g 0%
Monounsaturated fat 0.009g 0.015g 0%
Polyunsaturated fat 0.042g 0.096g 0%
Tryptophan 0.029mg 0.015mg 0%
Threonine 0.094mg 0.049mg 0%
Isoleucine 0.135mg 0.085mg 0%
Leucine 0.18mg 0.088mg 0%
Lysine 0.166mg 0.089mg 0%
Methionine 0.036mg 0.009mg 0%
Phenylalanine 0.139mg 0.044mg 0%
Valine 0.146mg 0.066mg 0%
Histidine 0.082mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +68.7%
Contains more CarbsCarbs +321.1%
Contains more FatsFats +100%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +128.6%
~equal in Saturated fat ~0.027g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.