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  6. Yardlong bean (Asparagus bean) vs. Navy beans

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

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How are Yardlong bean (Asparagus bean) and Navy beans different?

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, while Navy beans is higher in Folate, Copper, Iron, Manganese, Vitamin B1, Phosphorus, Vitamin B6, and Zinc.
  • Navy beans covers your daily need of Folate 24% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 18 times more Vitamin C than Navy beans. Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, while Navy beans contains 0.9mg.

Yardlong bean, cooked, boiled, drained, without salt and Beans, navy, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Navy beans 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
0
:
10
Navy beans
Navy beans
Contains more Calcium +56.8%
Contains more Iron +140.8%
Contains more Magnesium +26.2%
Contains more Phosphorus +152.6%
Contains more Potassium +34.1%
Contains less Sodium -100%
Contains more Zinc +186.1%
Contains more Copper +346.8%
Contains more Manganese +162.2%
Contains more Selenium +93.3%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +56.8%
Contains more Iron +140.8%
Contains more Magnesium +26.2%
Contains more Phosphorus +152.6%
Contains more Potassium +34.1%
Contains less Sodium -100%
Contains more Zinc +186.1%
Contains more Copper +346.8%
Contains more Manganese +162.2%
Contains more Selenium +93.3%

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
7
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin C +1700%
Contains more Vitamin B2 +50%
Contains more Vitamin B1 +178.8%
Contains more Vitamin B5 +421.6%
Contains more Vitamin B6 +475%
Contains more Folate +211.1%
Equal in Vitamin B3 - 0.649
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%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin C +1700%
Contains more Vitamin B2 +50%
Contains more Vitamin B1 +178.8%
Contains more Vitamin B5 +421.6%
Contains more Vitamin B6 +475%
Contains more Folate +211.1%
Equal in Vitamin B3 - 0.649

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Navy beans
Navy beans
Contains more Water +37.1%
Contains more Protein +225.3%
Contains more Fats +520%
Contains more Carbs +183.8%
Contains more Other +79.2%
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
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Water +37.1%
Contains more Protein +225.3%
Contains more Fats +520%
Contains more Carbs +183.8%
Contains more Other +79.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Navy beans
Navy beans
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +1477.8%
Contains more Polyunsaturated fat +1066.7%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +1477.8%
Contains more Polyunsaturated fat +1066.7%

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) Navy beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Navy beans Opinion
Net carbs 9.18g 15.55g Navy beans
Protein 2.53g 8.23g Navy beans
Fats 0.1g 0.62g Navy beans
Carbs 9.18g 26.05g Navy beans
Calories 47kcal 140kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Yardlong bean (Asparagus bean)
Fiber 10.5g Navy beans
Calcium 44mg 69mg Navy beans
Iron 0.98mg 2.36mg Navy beans
Magnesium 42mg 53mg Navy beans
Phosphorus 57mg 144mg Navy beans
Potassium 290mg 389mg Navy beans
Sodium 4mg 0mg Navy beans
Zinc 0.36mg 1.03mg Navy beans
Copper 0.047mg 0.21mg Navy beans
Manganese 0.201mg 0.527mg Navy beans
Selenium 1.5µg 2.9µg Navy beans
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.01mg Navy beans
Vitamin C 16.2mg 0.9mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.237mg Navy beans
Vitamin B2 0.099mg 0.066mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.649mg Navy beans
Vitamin B5 0.051mg 0.266mg Navy beans
Vitamin B6 0.024mg 0.138mg Navy beans
Folate 45µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.029mg 0.1mg Navy beans
Threonine 0.094mg 0.289mg Navy beans
Isoleucine 0.135mg 0.387mg Navy beans
Leucine 0.18mg 0.7mg Navy beans
Lysine 0.166mg 0.52mg Navy beans
Methionine 0.036mg 0.111mg Navy beans
Phenylalanine 0.139mg 0.471mg Navy beans
Valine 0.146mg 0.504mg Navy beans
Histidine 0.082mg 0.206mg Navy beans
Saturated Fat 0.026g 0.098g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.142g Navy beans
Polyunsaturated fat 0.042g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Navy beans
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)
20%
Navy beans
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.072g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.