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

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

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Summary of differences between Yardlong bean (Asparagus bean) and Refried beans

  • Yardlong bean (Asparagus bean) has more Vitamin C, and Folate, while Refried beans has more Copper, Selenium, Vitamin B6, Iron, and Phosphorus.
  • Refried beans covers your daily need of Sodium 16% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 4 times more Folate than Refried beans. While Yardlong bean (Asparagus bean) contains 45µg of Folate, Refried beans contain only 11µg.
  • The amount of Sodium in Yardlong bean (Asparagus bean) is lower.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Yardlong bean (Asparagus bean) vs Refried 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)
3
:
7
Refried beans
Refried beans
Contains more Calcium +51.7%
Contains more Magnesium +20%
Contains less Sodium -98.9%
Contains more Iron +46.9%
Contains more Phosphorus +61.4%
Contains more Zinc +61.1%
Contains more Copper +174.5%
Contains more Manganese +43.8%
Contains more Selenium +286.7%
Equal in Potassium - 319
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +51.7%
Contains more Magnesium +20%
Contains less Sodium -98.9%
Contains more Iron +46.9%
Contains more Phosphorus +61.4%
Contains more Zinc +61.1%
Contains more Copper +174.5%
Contains more Manganese +43.8%
Contains more Selenium +286.7%
Equal in Potassium - 319

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)
6
:
4
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin C +170%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +71.7%
Contains more Folate +309.1%
Contains more Vitamin B5 +270.6%
Contains more Vitamin B6 +329.2%
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%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin C +170%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B2 +25.3%
Contains more Vitamin B3 +71.7%
Contains more Folate +309.1%
Contains more Vitamin B5 +270.6%
Contains more Vitamin B6 +329.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Refried beans
Refried beans
Contains more Water +12.5%
Contains more Protein +96.8%
Contains more Fats +1910%
Contains more Carbs +47.6%
Contains more Other +137.5%
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Water +12.5%
Contains more Protein +96.8%
Contains more Fats +1910%
Contains more Carbs +47.6%
Contains more Other +137.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +6577.8%
Contains more Polyunsaturated fat +1192.9%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +6577.8%
Contains more Polyunsaturated fat +1192.9%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Refried beans Opinion
Net carbs 9.18g 9.85g Refried beans
Protein 2.53g 4.98g Refried beans
Fats 0.1g 2.01g Refried beans
Carbs 9.18g 13.55g Refried beans
Calories 47kcal 90kcal Refried beans
Starch 7.43g Refried beans
Sugar 0.54g Yardlong bean (Asparagus bean)
Fiber 3.7g Refried beans
Calcium 44mg 29mg Yardlong bean (Asparagus bean)
Iron 0.98mg 1.44mg Refried beans
Magnesium 42mg 35mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 92mg Refried beans
Potassium 290mg 319mg Refried beans
Sodium 4mg 370mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.58mg Refried beans
Copper 0.047mg 0.129mg Refried beans
Manganese 0.201mg 0.289mg Refried beans
Selenium 1.5µg 5.8µg Refried beans
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.09mg Refried beans
Vitamin C 16.2mg 6mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.076mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.079mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.367mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.189mg Refried beans
Vitamin B6 0.024mg 0.103mg Refried beans
Folate 45µg 11µg Yardlong bean (Asparagus bean)
Vitamin K 2.1µg Refried beans
Tryptophan 0.029mg 0.065mg Refried beans
Threonine 0.094mg 0.231mg Refried beans
Isoleucine 0.135mg 0.242mg Refried beans
Leucine 0.18mg 0.438mg Refried beans
Lysine 0.166mg 0.377mg Refried beans
Methionine 0.036mg 0.083mg Refried beans
Phenylalanine 0.139mg 0.297mg Refried beans
Valine 0.146mg 0.287mg Refried beans
Histidine 0.082mg 153mg Refried beans
Trans Fat 0g 0.016g Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.631g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.601g Refried beans
Polyunsaturated fat 0.042g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Refried 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)
10%
Refried beans
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.605g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.