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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.

Infographic

Bean raw vs Asparagus 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +760.9%
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Asparagus 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?

ok
ok
is better in case of low diet
Bean raw Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
25%
Asparagus
Minerals Daily Need Coverage Score
131%
Bean raw
25%
Asparagus

Comparison summary

Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $2.5)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.195g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.