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

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Differences between bean raw and yardlong bean (Asparagus bean) raw

  • Yardlong bean (Asparagus bean) raw contains less folate, copper, iron, vitamin B1, phosphorus, selenium, manganese, vitamin B6, potassium, and magnesium than bean raw.
  • Bean raw's daily need coverage for folate is 116% higher.
  • Yardlong bean (Asparagus bean) raw contains 20 times less vitamin B6 than bean raw. Bean raw contains 0.474mg of vitamin B6, while yardlong bean (Asparagus bean) raw contains 0.024mg.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Yardlong bean, raw.

Infographic

Bean raw vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +480.4%
Contains more IronIron +978.7%
Contains more CopperCopper +1760.4%
Contains more ZincZinc +516.2%
Contains more PhosphorusPhosphorus +596.6%
Contains more ManganeseManganese +460%
Contains more SeleniumSelenium +1760%
Contains less SodiumSodium -66.7%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +566.4%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +186.3%
Contains more Vitamin B5Vitamin B5 +1327.3%
Contains more Vitamin B6Vitamin B6 +1875%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +746.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +198.4%
Contains more Vitamin AVitamin A +∞%
~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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +665%
Contains more FatsFats +207.5%
Contains more CarbsCarbs +649.1%
Contains more OtherOther +478.3%
Contains more WaterWater +675.4%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +536.1%
Contains more Poly. FatPolyunsaturated fat +140.8%
Contains less Sat. FatSaturated fat -55.3%

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 Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Yardlong bean (Asparagus bean) raw DV% diff.
Folate 525µg 62µg 116%
Copper 0.893mg 0.048mg 94%
Fiber 15.5g 62%
Iron 5.07mg 0.47mg 58%
Vitamin B1 0.713mg 0.107mg 51%
Phosphorus 411mg 59mg 50%
Selenium 27.9µg 1.5µg 48%
Manganese 1.148mg 0.205mg 41%
Protein 21.42g 2.8g 37%
Vitamin B6 0.474mg 0.024mg 35%
Potassium 1393mg 240mg 34%
Magnesium 176mg 44mg 31%
Carbs 62.55g 8.35g 18%
Zinc 2.28mg 0.37mg 17%
Vitamin B5 0.785mg 0.055mg 15%
Calories 347kcal 47kcal 15%
Starch 34.17g 14%
Vitamin C 6.3mg 18.8mg 14%
Choline 66.2mg 12%
Vitamin B2 0.212mg 0.11mg 8%
Calcium 113mg 50mg 6%
Vitamin B3 1.174mg 0.41mg 5%
Vitamin K 5.6µg 5%
Vitamin A 0µg 43µg 5%
Polyunsaturated fat 0.407g 0.169g 2%
Vitamin E 0.21mg 1%
Fats 1.23g 0.4g 1%
Saturated fat 0.235g 0.105g 1%
Net carbs 47.05g 8.35g N/A
Sugar 2.11g N/A
Sodium 12mg 4mg 0%
Monounsaturated fat 0.229g 0.036g 0%
Tryptophan 0.237mg 0.032mg 0%
Threonine 0.81mg 0.104mg 0%
Isoleucine 0.871mg 0.15mg 0%
Leucine 1.558mg 0.2mg 0%
Lysine 1.356mg 0.184mg 0%
Methionine 0.259mg 0.04mg 0%
Phenylalanine 1.095mg 0.154mg 0%
Valine 0.998mg 0.162mg 0%
Histidine 0.556mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Yardlong bean (Asparagus bean) raw
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
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
131%
Bean raw
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.13g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.