Bean raw vs. Asparagus — In-Depth Nutrition Comparison
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Summary of differences between bean raw and asparagus
- The amount of folate, copper, fiber, phosphorus, vitamin B1, selenium, manganese, magnesium, iron, and potassium in bean raw is higher than in asparagus.
- Bean raw covers your daily need for folate, 118% more than asparagus.
- Bean raw contains 13 times more magnesium than asparagus. While bean raw contains 176mg of magnesium, asparagus contains only 14mg.
These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Asparagus, raw.
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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 MagnesiumMagnesium | +1157.1% |
| Contains more CalciumCalcium | +370.8% |
| Contains more PotassiumPotassium | +589.6% |
| Contains more IronIron | +136.9% |
| Contains more CopperCopper | +372.5% |
| Contains more ZincZinc | +322.2% |
| Contains more PhosphorusPhosphorus | +690.4% |
| Contains more ManganeseManganese | +626.6% |
| Contains more SeleniumSelenium | +1113% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin CVitamin C | +12.5% |
| Contains more Vitamin B1Vitamin B1 | +398.6% |
| Contains more Vitamin B2Vitamin B2 | +50.4% |
| Contains more Vitamin B3Vitamin B3 | +20% |
| Contains more Vitamin B5Vitamin B5 | +186.5% |
| Contains more Vitamin B6Vitamin B6 | +420.9% |
| Contains more FolateFolate | +909.6% |
| Contains more CholineCholine | +313.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +438.1% |
| Contains more Vitamin KVitamin K | +642.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +873.6% |
| Contains more FatsFats | +925% |
| Contains more CarbsCarbs | +1512.1% |
| Contains more OtherOther | +498.3% |
| Contains more WaterWater | +722.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +714% |
| Contains less Sat. FatSaturated fat | -83% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +760.9% |
| Contains more GlucoseGlucose | +400% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 525µg | 52µg | 118% |
| Copper | 0.893mg | 0.189mg | 78% |
| Fiber | 15.5g | 2.1g | 54% |
| Phosphorus | 411mg | 52mg | 51% |
| Vitamin B1 | 0.713mg | 0.143mg | 48% |
| Selenium | 27.9µg | 2.3µg | 47% |
| Manganese | 1.148mg | 0.158mg | 43% |
| Magnesium | 176mg | 14mg | 39% |
| Protein | 21.42g | 2.2g | 38% |
| Iron | 5.07mg | 2.14mg | 37% |
| Potassium | 1393mg | 202mg | 35% |
| Vitamin K | 5.6µg | 41.6µg | 30% |
| Vitamin B6 | 0.474mg | 0.091mg | 29% |
| Carbs | 62.55g | 3.88g | 20% |
| Calories | 347kcal | 20kcal | 16% |
| Zinc | 2.28mg | 0.54mg | 16% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.785mg | 0.274mg | 10% |
| Calcium | 113mg | 24mg | 9% |
| Choline | 66.2mg | 16mg | 9% |
| Vitamin E | 0.21mg | 1.13mg | 6% |
| Vitamin B2 | 0.212mg | 0.141mg | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Polyunsaturated fat | 0.407g | 0.05g | 2% |
| Fats | 1.23g | 0.12g | 2% |
| Monounsaturated fat | 0.229g | 0g | 1% |
| Saturated fat | 0.235g | 0.04g | 1% |
| Fructose | 0g | 1g | 1% |
| Vitamin C | 6.3mg | 5.6mg | 1% |
| Vitamin B3 | 1.174mg | 0.978mg | 1% |
| Net carbs | 47.05g | 1.78g | N/A |
| Sugar | 2.11g | 1.88g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Tryptophan | 0.237mg | 0.027mg | 0% |
| Threonine | 0.81mg | 0.084mg | 0% |
| Isoleucine | 0.871mg | 0.075mg | 0% |
| Leucine | 1.558mg | 0.128mg | 0% |
| Lysine | 1.356mg | 0.104mg | 0% |
| Methionine | 0.259mg | 0.031mg | 0% |
| Phenylalanine | 1.095mg | 0.075mg | 0% |
| Valine | 0.998mg | 0.115mg | 0% |
| Histidine | 0.556mg | 0.049mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
25%
Minerals Daily Need Coverage Score
131%
25%
Comparison summary
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is cheaper?
Bean raw is cheaper (difference - $2.5)
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.195g)
Which food is lower in glycemic index?
Asparagus is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)