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Lupin Bean vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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What are the differences between Lupin Bean and Yardlong bean (Asparagus bean)?

  • Lupin Bean is higher in Manganese, Copper, Phosphorus, Zinc, Monounsaturated Fat, and Polyunsaturated fat, yet Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Lupin Bean's daily need coverage for Manganese is 21% more.
  • Lupin Bean has 131 times more Monounsaturated Fat than Yardlong bean (Asparagus bean). While Lupin Bean has 1.18g of Monounsaturated Fat, Yardlong bean (Asparagus bean) has only 0.009g.

We used Lupins, mature seeds, cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt types in this article.

Infographic

Lupin Bean vs Yardlong bean (Asparagus bean) 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.
Contains more Calcium +15.9%
Contains more Iron +22.4%
Contains more Magnesium +28.6%
Contains more Phosphorus +124.6%
Contains more Zinc +283.3%
Contains more Copper +391.5%
Contains more Manganese +236.3%
Contains more Selenium +73.3%
Contains more Potassium +18.4%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +15.9%
Contains more Iron +22.4%
Contains more Magnesium +28.6%
Contains more Phosphorus +124.6%
Contains more Zinc +283.3%
Contains more Copper +391.5%
Contains more Manganese +236.3%
Contains more Selenium +73.3%
Contains more Potassium +18.4%
Equal in Sodium - 4

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.
:
Contains more Vitamin B1 +57.6%
Contains more Vitamin B5 +268.6%
Contains more Folate +31.1%
Contains more Vitamin A +6328.6%
Contains more Vitamin C +1372.7%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +27.3%
Contains more Vitamin B6 +166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B5 +268.6%
Contains more Folate +31.1%
Contains more Vitamin A +6328.6%
Contains more Vitamin C +1372.7%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +27.3%
Contains more Vitamin B6 +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +515.4%
Contains more Fats +2820%
Contains more Water +23.1%
Contains more Other +30.9%
Equal in Carbs - 9.18
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +515.4%
Contains more Fats +2820%
Contains more Water +23.1%
Contains more Other +30.9%
Equal in Carbs - 9.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +13011.1%
Contains more Polyunsaturated fat +1638.1%
Contains less Saturated Fat -92.5%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +13011.1%
Contains more Polyunsaturated fat +1638.1%
Contains less Saturated Fat -92.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Yardlong bean (Asparagus bean) Opinion
Net carbs 7.08g 9.18g Yardlong bean (Asparagus bean)
Protein 15.57g 2.53g Lupin Bean
Fats 2.92g 0.1g Lupin Bean
Carbs 9.88g 9.18g Lupin Bean
Calories 119kcal 47kcal Lupin Bean
Fiber 2.8g Lupin Bean
Calcium 51mg 44mg Lupin Bean
Iron 1.2mg 0.98mg Lupin Bean
Magnesium 54mg 42mg Lupin Bean
Phosphorus 128mg 57mg Lupin Bean
Potassium 245mg 290mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 1.38mg 0.36mg Lupin Bean
Copper 0.231mg 0.047mg Lupin Bean
Manganese 0.676mg 0.201mg Lupin Bean
Selenium 2.6µg 1.5µg Lupin Bean
Vitamin A 7IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 1.1mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.134mg 0.085mg Lupin Bean
Vitamin B2 0.053mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.495mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.188mg 0.051mg Lupin Bean
Vitamin B6 0.009mg 0.024mg Yardlong bean (Asparagus bean)
Folate 59µg 45µg Lupin Bean
Tryptophan 0.125mg 0.029mg Lupin Bean
Threonine 0.573mg 0.094mg Lupin Bean
Isoleucine 0.695mg 0.135mg Lupin Bean
Leucine 1.181mg 0.18mg Lupin Bean
Lysine 0.832mg 0.166mg Lupin Bean
Methionine 0.11mg 0.036mg Lupin Bean
Phenylalanine 0.618mg 0.139mg Lupin Bean
Valine 0.65mg 0.146mg Lupin Bean
Histidine 0.443mg 0.082mg Lupin Bean
Saturated Fat 0.346g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 1.18g 0.009g Lupin Bean
Polyunsaturated fat 0.73g 0.042g Lupin Bean

Which food is preferable for your diet?

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

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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
10%
Lupin Bean
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
39%
Lupin Bean
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.32g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.