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

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How are Bean and Yardlong bean (Asparagus bean) different?

  • Bean is higher in Copper, Zinc, Vitamin B6, Phosphorus, Selenium, and Vitamin B1, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, Iron, and Folate.
  • Daily need coverage for Copper from Bean is 18% higher.
  • Bean contains 5 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Bean contains 0.13mg of Vitamin B6, Yardlong bean (Asparagus bean) contains only 0.024mg.

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

Infographic

Bean vs Yardlong bean (Asparagus bean) 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.
Contains more Calcium +13.6%
Contains more Phosphorus +82.5%
Contains less Sodium -75%
Contains more Zinc +288.9%
Contains more Copper +338.3%
Contains more Selenium +200%
Contains more Iron +237.9%
Contains more Magnesium +31.3%
Equal in Potassium - 290
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +13.6%
Contains more Phosphorus +82.5%
Contains less Sodium -75%
Contains more Zinc +288.9%
Contains more Copper +338.3%
Contains more Selenium +200%
Contains more Iron +237.9%
Contains more Magnesium +31.3%
Equal in Potassium - 290

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.
Bean
4
:
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +441.7%
Contains more Vitamin A +324.5%
Contains more Vitamin C +422.6%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +46.5%
Contains more Folate +87.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +441.7%
Contains more Vitamin A +324.5%
Contains more Vitamin C +422.6%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +46.5%
Contains more Folate +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +89.7%
Contains more Fats +300%
Contains more Carbs +123.2%
Contains more Other +137.5%
Contains more Water +20.5%
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 Protein +89.7%
Contains more Fats +300%
Contains more Carbs +123.2%
Contains more Other +137.5%
Contains more Water +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +309.5%
Contains less Saturated Fat -74.8%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +288.9%
Contains more Polyunsaturated fat +309.5%
Contains less Saturated Fat -74.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Yardlong bean (Asparagus bean) Opinion
Net carbs 14.99g 9.18g Bean
Protein 4.8g 2.53g Bean
Fats 0.4g 0.1g Bean
Carbs 20.49g 9.18g Bean
Calories 105kcal 47kcal Bean
Sugar 7.78g Yardlong bean (Asparagus bean)
Fiber 5.5g Bean
Calcium 50mg 44mg Bean
Iron 0.29mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 32mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 104mg 57mg Bean
Potassium 296mg 290mg Bean
Sodium 1mg 4mg Bean
Zinc 1.4mg 0.36mg Bean
Copper 0.206mg 0.047mg Bean
Manganese 0.201mg Yardlong bean (Asparagus bean)
Selenium 4.5µg 1.5µg Bean
Vitamin A 106IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 5µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.15mg 0.085mg Bean
Vitamin B2 0.06mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.43mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.13mg 0.024mg Bean
Folate 24µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.8µg Bean
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.103g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.035g 0.009g Bean
Polyunsaturated fat 0.172g 0.042g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Bean
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
25%
Bean
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Yardlong bean (Asparagus bean) - 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.