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

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

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, Iron, and Folate, however, Bean is richer in Copper, Zinc, Vitamin B6, Phosphorus, Selenium, and Vitamin B1.
  • Daily need coverage for Copper from Bean is 18% higher.
  • Yardlong bean (Asparagus bean) contains 5 times more Vitamin C than Bean. While Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, Bean contains only 3.1mg.

Yardlong bean, cooked, boiled, drained, without salt and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) vs 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.
Contains more Iron +237.9%
Contains more Magnesium +31.3%
Contains more Calcium +13.6%
Contains more Phosphorus +82.5%
Contains less Sodium -75%
Contains more Zinc +288.9%
Contains more Copper +338.3%
Contains more Selenium +200%
Equal in Potassium - 296
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +237.9%
Contains more Magnesium +31.3%
Contains more Calcium +13.6%
Contains more Phosphorus +82.5%
Contains less Sodium -75%
Contains more Zinc +288.9%
Contains more Copper +338.3%
Contains more Selenium +200%
Equal in Potassium - 296

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.
:
4
Bean
Contains more Vitamin A +324.5%
Contains more Vitamin C +422.6%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +46.5%
Contains more Folate +87.5%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +441.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +324.5%
Contains more Vitamin C +422.6%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +46.5%
Contains more Folate +87.5%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +441.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20.5%
Contains more Protein +89.7%
Contains more Fats +300%
Contains more Carbs +123.2%
Contains more Other +137.5%
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Water +20.5%
Contains more Protein +89.7%
Contains more Fats +300%
Contains more Carbs +123.2%
Contains more Other +137.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +309.5%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +309.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Bean Opinion
Net carbs 9.18g 14.99g Bean
Protein 2.53g 4.8g Bean
Fats 0.1g 0.4g Bean
Carbs 9.18g 20.49g Bean
Calories 47kcal 105kcal Bean
Sugar 7.78g Yardlong bean (Asparagus bean)
Fiber 5.5g Bean
Calcium 44mg 50mg Bean
Iron 0.98mg 0.29mg Yardlong bean (Asparagus bean)
Magnesium 42mg 32mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 104mg Bean
Potassium 290mg 296mg Bean
Sodium 4mg 1mg Bean
Zinc 0.36mg 1.4mg Bean
Copper 0.047mg 0.206mg Bean
Manganese 0.201mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 4.5µg Bean
Vitamin A 450IU 106IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 5µg Yardlong bean (Asparagus bean)
Vitamin E 0.15mg Bean
Vitamin C 16.2mg 3.1mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.15mg Bean
Vitamin B2 0.099mg 0.06mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.43mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg 0.13mg Bean
Folate 45µg 24µg Yardlong bean (Asparagus bean)
Vitamin K 0.8µg Bean
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.103g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.035g Bean
Polyunsaturated fat 0.042g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) 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
15%
Yardlong bean (Asparagus bean)
11%
Bean
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
25%
Bean

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 53)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.