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

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Differences between Bean and Yardlong bean (Asparagus bean)

  • Yardlong bean (Asparagus bean) contains less Folate, Copper, Iron, Vitamin B1, Phosphorus, Selenium, Manganese, Vitamin B6, Potassium, and Magnesium than Bean.
  • Bean's daily need coverage for Folate is 116% higher.
  • Yardlong bean (Asparagus bean) contains 20 times less Vitamin B6 than Bean. Bean contains 0.474mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

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

Infographic

Bean vs Yardlong bean (Asparagus bean) infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +126%
Contains more Iron +978.7%
Contains more Magnesium +300%
Contains more Phosphorus +596.6%
Contains more Potassium +480.4%
Contains more Zinc +516.2%
Contains more Copper +1760.4%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +126%
Contains more Iron +978.7%
Contains more Magnesium +300%
Contains more Phosphorus +596.6%
Contains more Potassium +480.4%
Contains more Zinc +516.2%
Contains more Copper +1760.4%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
Contains more Vitamin B1 +566.4%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B3 +186.3%
Contains more Vitamin B5 +1327.3%
Contains more Vitamin B6 +1875%
Contains more Folate +746.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +198.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +566.4%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B3 +186.3%
Contains more Vitamin B5 +1327.3%
Contains more Vitamin B6 +1875%
Contains more Folate +746.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +198.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Yardlong bean (Asparagus bean)
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 Yardlong bean (Asparagus bean) Opinion
Net carbs 47.05g 8.35g Bean
Protein 21.42g 2.8g Bean
Fats 1.23g 0.4g Bean
Carbs 62.55g 8.35g Bean
Calories 347kcal 47kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Yardlong bean (Asparagus bean)
Fiber 15.5g g Bean
Calcium 113mg 50mg Bean
Iron 5.07mg 0.47mg Bean
Magnesium 176mg 44mg Bean
Phosphorus 411mg 59mg Bean
Potassium 1393mg 240mg Bean
Sodium 12mg 4mg Yardlong bean (Asparagus bean)
Zinc 2.28mg 0.37mg Bean
Copper 0.893mg 0.048mg Bean
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.21mg mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.713mg 0.107mg Bean
Vitamin B2 0.212mg 0.11mg Bean
Vitamin B3 1.174mg 0.41mg Bean
Vitamin B5 0.785mg 0.055mg Bean
Vitamin B6 0.474mg 0.024mg Bean
Folate 525µg 62µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg 0.032mg Bean
Threonine 0.81mg 0.104mg Bean
Isoleucine 0.871mg 0.15mg Bean
Leucine 1.558mg 0.2mg Bean
Lysine 1.356mg 0.184mg Bean
Methionine 0.259mg 0.04mg Bean
Phenylalanine 1.095mg 0.154mg Bean
Valine 0.998mg 0.162mg Bean
Histidine 0.556mg 0.09mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.229g 0.036g Bean
Polyunsaturated fat 0.407g 0.169g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
126
Bean
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
17%
Yardlong bean (Asparagus bean)
Carbohydrates
63%
Bean
8%
Yardlong bean (Asparagus bean)
Fats
6%
Bean
2%
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 - 2.11g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.13g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Yardlong bean (Asparagus bean) - 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.