Beans vs. Asparagus — In-Depth Nutrition Comparison
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Significant differences between beans and asparagus
- Beans have more fiber, zinc, and phosphorus; however, asparagus is richer in vitamin K, iron, vitamin A, folate, vitamin E, and vitamin B2.
- Asparagus covers your daily vitamin K needs 34% more than beans.
- Asparagus has 3 times less fiber than beans. Beans have 5.5g of fiber, while asparagus has 2.1g.
Specific food types used in this comparison are Beans, baked, canned, no salt added 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 | +128.6% |
| Contains more CalciumCalcium | +108.3% |
| Contains more PotassiumPotassium | +46.5% |
| Contains more ZincZinc | +159.3% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +95.7% |
| Contains more IronIron | +637.9% |
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 B6Vitamin B6 | +42.9% |
| Contains more CholineCholine | +92.5% |
| Contains more Vitamin CVitamin C | +80.6% |
| Contains more Vitamin AVitamin A | +660% |
| Contains more Vitamin EVitamin E | +653.3% |
| Contains more Vitamin B2Vitamin B2 | +135% |
| Contains more Vitamin B3Vitamin B3 | +127.4% |
| Contains more Vitamin KVitamin K | +5100% |
| Contains more FolateFolate | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 41.6µg | 34% |
| Iron | 0.29mg | 2.14mg | 23% |
| Fiber | 5.5g | 2.1g | 14% |
| Zinc | 1.4mg | 0.54mg | 8% |
| Manganese | 0.158mg | 7% | |
| Phosphorus | 104mg | 52mg | 7% |
| Vitamin E | 0.15mg | 1.13mg | 7% |
| Folate | 24µg | 52µg | 7% |
| Vitamin B2 | 0.06mg | 0.141mg | 6% |
| Carbs | 20.49g | 3.88g | 6% |
| Vitamin B5 | 0.274mg | 5% | |
| Protein | 4.8g | 2.2g | 5% |
| Selenium | 4.5µg | 2.3µg | 4% |
| Vitamin A | 5µg | 38µg | 4% |
| Calories | 105kcal | 20kcal | 4% |
| Magnesium | 32mg | 14mg | 4% |
| Vitamin B6 | 0.13mg | 0.091mg | 3% |
| Potassium | 296mg | 202mg | 3% |
| Calcium | 50mg | 24mg | 3% |
| Choline | 30.8mg | 16mg | 3% |
| Vitamin C | 3.1mg | 5.6mg | 3% |
| Vitamin B3 | 0.43mg | 0.978mg | 3% |
| Copper | 0.206mg | 0.189mg | 2% |
| Polyunsaturated fat | 0.172g | 0.05g | 1% |
| Vitamin B1 | 0.15mg | 0.143mg | 1% |
| Fructose | 1g | 1% | |
| Fats | 0.4g | 0.12g | 0% |
| Net carbs | 14.99g | 1.78g | N/A |
| Sugar | 7.78g | 1.88g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.103g | 0.04g | 0% |
| Monounsaturated fat | 0.035g | 0g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.075mg | 0% | |
| Leucine | 0.128mg | 0% | |
| Lysine | 0.104mg | 0% | |
| Methionine | 0.031mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.115mg | 0% | |
| Histidine | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +118.2% |
| Contains more FatsFats | +233.3% |
| Contains more CarbsCarbs | +428.1% |
| Contains more OtherOther | +194.8% |
| Contains more WaterWater | +28.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +244% |
| Contains less Sat. FatSaturated fat | -61.2% |
