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  6. Beans vs. Yardlong bean (Asparagus bean) raw

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

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How are beans and yardlong bean (Asparagus bean) raw different?

  • Beans have more copper, zinc, vitamin B6, phosphorus, and selenium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate.
  • Beans cover your daily need for copper, 18% more than yardlong bean (Asparagus bean) raw.
  • Beans have 5 times more vitamin B6 than yardlong bean (Asparagus bean) raw. Beans have 0.13mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of beans is 33.

Beans, baked, canned, no salt added and Yardlong bean, raw types were used in this article.

Infographic

Beans vs Yardlong bean (Asparagus bean) raw 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" 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +23.3%
Contains more CopperCopper +329.2%
Contains more ZincZinc +278.4%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +37.5%
Contains more IronIron +62.1%
~equal in Calcium ~50mg

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 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 +40.2%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +506.5%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more FolateFolate +158.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 5.5g 22%
Copper 0.206mg 0.048mg 18%
Vitamin C 3.1mg 18.8mg 17%
Folate 24µg 62µg 10%
Manganese 0.205mg 9%
Zinc 1.4mg 0.37mg 9%
Vitamin B6 0.13mg 0.024mg 8%
Choline 30.8mg 6%
Phosphorus 104mg 59mg 6%
Selenium 4.5µg 1.5µg 5%
Vitamin B1 0.15mg 0.107mg 4%
Vitamin A 5µg 43µg 4%
Carbs 20.49g 8.35g 4%
Vitamin B2 0.06mg 0.11mg 4%
Protein 4.8g 2.8g 4%
Calories 105kcal 47kcal 3%
Magnesium 32mg 44mg 3%
Iron 0.29mg 0.47mg 2%
Potassium 296mg 240mg 2%
Vitamin E 0.15mg 1%
Vitamin B5 0.055mg 1%
Vitamin K 0.8µg 1%
Fats 0.4g 0.4g 0%
Net carbs 14.99g 8.35g N/A
Calcium 50mg 50mg 0%
Sugar 7.78g N/A
Sodium 1mg 4mg 0%
Vitamin B3 0.43mg 0.41mg 0%
Saturated fat 0.103g 0.105g 0%
Monounsaturated fat 0.035g 0.036g 0%
Polyunsaturated fat 0.172g 0.169g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
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% 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 +71.4%
Contains more CarbsCarbs +145.4%
Contains more OtherOther +185%
Contains more WaterWater +21%
~equal in Fats ~0.4g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
~equal in Saturated fat ~0.105g
~equal in Monounsaturated fat ~0.036g
~equal in Polyunsaturated fat ~0.169g

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 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.