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  6. Winged bean vs. Yardlong bean (Asparagus bean)

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

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How are Winged bean and Yardlong bean (Asparagus bean) different?

  • Winged bean is higher in Copper, Vitamin B1, Manganese, Iron, Zinc, Potassium, and Vitamin B3, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, and Folate.
  • Daily need coverage for Copper from Winged bean is 149% higher.
  • Winged bean contains 4 times more Vitamin B1 than Yardlong bean (Asparagus bean). While Winged bean contains 0.379mg of Vitamin B1, Yardlong bean (Asparagus bean) contains only 0.085mg.

Winged bean tuber, raw and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Winged bean vs Yardlong bean (Asparagus bean) 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.
Winged bean
Winged bean
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +104.1%
Contains more Potassium +102.1%
Contains more Zinc +286.1%
Contains more Copper +2848.9%
Contains more Manganese +164.7%
Contains more Calcium +46.7%
Contains more Magnesium +75%
Contains more Phosphorus +26.7%
Contains less Sodium -88.6%
Contains more Selenium +114.3%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +104.1%
Contains more Potassium +102.1%
Contains more Zinc +286.1%
Contains more Copper +2848.9%
Contains more Manganese +164.7%
Contains more Calcium +46.7%
Contains more Magnesium +75%
Contains more Phosphorus +26.7%
Contains less Sodium -88.6%
Contains more Selenium +114.3%

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.
Winged bean
Winged bean
5
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +345.9%
Contains more Vitamin B2 +50.5%
Contains more Vitamin B3 +160.3%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +212.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +136.8%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Yardlong bean (Asparagus bean)
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 +345.9%
Contains more Vitamin B2 +50.5%
Contains more Vitamin B3 +160.3%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +212.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +136.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +358.5%
Contains more Fats +800%
Contains more Carbs +206.1%
Contains more Other +177.8%
Contains more Water +52.4%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Yardlong bean (Asparagus bean)
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 +358.5%
Contains more Fats +800%
Contains more Carbs +206.1%
Contains more Other +177.8%
Contains more Water +52.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +314.3%
Contains less Saturated Fat -88.3%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +314.3%
Contains less Saturated Fat -88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Yardlong bean (Asparagus bean) Opinion
Net carbs 28.1g 9.18g Winged bean
Protein 11.6g 2.53g Winged bean
Fats 0.9g 0.1g Winged bean
Carbs 28.1g 9.18g Winged bean
Calories 148kcal 47kcal Winged bean
Calcium 30mg 44mg Yardlong bean (Asparagus bean)
Iron 2mg 0.98mg Winged bean
Magnesium 24mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 45mg 57mg Yardlong bean (Asparagus bean)
Potassium 586mg 290mg Winged bean
Sodium 35mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.39mg 0.36mg Winged bean
Copper 1.386mg 0.047mg Winged bean
Manganese 0.532mg 0.201mg Winged bean
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.379mg 0.085mg Winged bean
Vitamin B2 0.149mg 0.099mg Winged bean
Vitamin B3 1.64mg 0.63mg Winged bean
Vitamin B5 0.116mg 0.051mg Winged bean
Vitamin B6 0.075mg 0.024mg Winged bean
Folate 19µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.252mg 0.029mg Winged bean
Threonine 0.451mg 0.094mg Winged bean
Isoleucine 0.425mg 0.135mg Winged bean
Leucine 0.64mg 0.18mg Winged bean
Lysine 0.592mg 0.166mg Winged bean
Methionine 0.143mg 0.036mg Winged bean
Phenylalanine 0.451mg 0.139mg Winged bean
Valine 0.599mg 0.146mg Winged bean
Histidine 0.241mg 0.082mg Winged bean
Saturated Fat 0.222g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.234g 0.009g Winged bean
Polyunsaturated fat 0.174g 0.042g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
75%
Winged bean
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.196g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 54)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.