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  6. Beans vs. Yardlong beans

Beans vs. Yardlong beans — In-Depth Nutrition Comparison

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How are beans and yardlong beans different?

  • Beans are higher in copper, zinc, vitamin B6, phosphorus, selenium, and vitamin B1; however, yardlong beans is richer in vitamin C, iron, vitamin A, and folate.
  • Daily need coverage for copper for beans is 18% higher.
  • Beans contain 5 times more vitamin B6 than yardlong beans. While beans contain 0.13mg of vitamin B6, yardlong beans contains only 0.024mg.
  • Beans have a lower glycemic index (33) than yardlong beans (86).

Beans, baked, canned, no salt added and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Beans vs Yardlong 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.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CalciumCalcium +13.6%
Contains more CopperCopper +338.3%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +82.5%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +31.3%
Contains more IronIron +237.9%
~equal in Potassium ~290mg

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.
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +422.6%
Contains more Vitamin AVitamin A +360%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more FolateFolate +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Yardlong beans DV% diff.
Fiber 5.5g 22%
Copper 0.206mg 0.047mg 18%
Vitamin C 3.1mg 16.2mg 15%
Manganese 0.201mg 9%
Iron 0.29mg 0.98mg 9%
Zinc 1.4mg 0.36mg 9%
Vitamin B6 0.13mg 0.024mg 8%
Phosphorus 104mg 57mg 7%
Choline 30.8mg 6%
Vitamin B1 0.15mg 0.085mg 5%
Folate 24µg 45µg 5%
Protein 4.8g 2.53g 5%
Selenium 4.5µg 1.5µg 5%
Carbs 20.49g 9.18g 4%
Vitamin B2 0.06mg 0.099mg 3%
Calories 105kcal 47kcal 3%
Magnesium 32mg 42mg 2%
Vitamin A 5µg 23µg 2%
Polyunsaturated fat 0.172g 0.042g 1%
Calcium 50mg 44mg 1%
Vitamin B3 0.43mg 0.63mg 1%
Vitamin B5 0.051mg 1%
Vitamin K 0.8µg 1%
Vitamin E 0.15mg 1%
Fats 0.4g 0.1g 0%
Net carbs 14.99g 9.18g N/A
Potassium 296mg 290mg 0%
Sugar 7.78g N/A
Sodium 1mg 4mg 0%
Saturated fat 0.103g 0.026g 0%
Monounsaturated fat 0.035g 0.009g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +89.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +123.2%
Contains more OtherOther +137.5%
Contains more WaterWater +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +288.9%
Contains more Poly. FatPolyunsaturated fat +309.5%
Contains less Sat. FatSaturated fat -74.8%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.