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  6. Yardlong beans vs. Corn raw

Yardlong beans vs. Corn raw — In-Depth Nutrition Comparison

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What are the differences between yardlong beans and corn raw?

  • Yardlong beans is higher in vitamin C and iron, yet corn raw is higher in vitamin B5, vitamin B3, vitamin B1, and vitamin B6.
  • Corn raw's daily need coverage for vitamin B5 is 13% more.
  • Yardlong beans has 22 times more calcium than corn raw. While yardlong beans has 44mg of calcium, corn raw has only 2mg.
  • The glycemic index of corn raw is lower.

We used Yardlong bean, cooked, boiled, drained, without salt and Corn, sweet, yellow, raw types in this article.

Infographic

Yardlong beans vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +13.5%
Contains more CalciumCalcium +2100%
Contains more IronIron +88.5%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +23.3%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +14.9%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +56.1%
~equal in Potassium ~270mg

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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin CVitamin C +138.2%
Contains more Vitamin AVitamin A +155.6%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +82.4%
Contains more Vitamin B3Vitamin B3 +181%
Contains more Vitamin B5Vitamin B5 +1305.9%
Contains more Vitamin B6Vitamin B6 +287.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~42µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Corn raw DV% diff.
Vitamin B5 0.051mg 0.717mg 13%
Vitamin C 16.2mg 6.8mg 10%
Fiber 2g 8%
Vitamin B3 0.63mg 1.77mg 7%
Iron 0.98mg 0.52mg 6%
Vitamin B1 0.085mg 0.155mg 6%
Phosphorus 57mg 89mg 5%
Vitamin B6 0.024mg 0.093mg 5%
Calcium 44mg 2mg 4%
Choline 23mg 4%
Carbs 9.18g 18.7g 3%
Vitamin B2 0.099mg 0.055mg 3%
Polyunsaturated fat 0.042g 0.487g 3%
Omega-6 (Linoleic acid) 0.468g 3%
Calories 47kcal 86kcal 2%
Fats 0.1g 1.35g 2%
Starch 5.7g 2%
Vitamin A 23µg 9µg 2%
Manganese 0.201mg 0.163mg 2%
Selenium 1.5µg 0.6µg 2%
Fructose 1.94g 2%
Protein 2.53g 3.27g 1%
Magnesium 42mg 37mg 1%
Potassium 290mg 270mg 1%
Copper 0.047mg 0.054mg 1%
Zinc 0.36mg 0.46mg 1%
Folate 45µg 42µg 1%
Saturated fat 0.026g 0.325g 1%
Monounsaturated fat 0.009g 0.432g 1%
Omega-3 (ALA) 0.014g 1%
Protein per 100 calories 5.4g 3.8g N/A
Calories per 10 g protein 186kcal 263kcal N/A
Weight per 100 calories 213g 116g N/A
Net carbs 9.18g 16.7g N/A
Sugar 6.26g N/A
Sodium 4mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.029mg 0.023mg 0%
Threonine 0.094mg 0.129mg 0%
Isoleucine 0.135mg 0.129mg 0%
Leucine 0.18mg 0.348mg 0%
Lysine 0.166mg 0.137mg 0%
Methionine 0.036mg 0.067mg 0%
Phenylalanine 0.139mg 0.15mg 0%
Valine 0.146mg 0.185mg 0%
Histidine 0.082mg 0.089mg 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +15%
Contains more ProteinProtein +29.2%
Contains more FatsFats +1250%
Contains more CarbsCarbs +103.7%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +4700%
Contains more Poly. FatPolyunsaturated fat +1059.5%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.