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

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

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

  • Bean has more Copper, Zinc, Vitamin B6, Phosphorus, and Selenium, however, Yardlong bean (Asparagus bean) raw is richer in Vitamin C, and Folate.
  • Bean covers your daily need of Copper 18% more than Yardlong bean (Asparagus bean) raw.
  • Bean has 5 times more Vitamin B6 than Yardlong bean (Asparagus bean) raw. Bean has 0.13mg of Vitamin B6, while Yardlong bean (Asparagus bean) raw has 0.024mg.

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

Infographic

Bean vs Yardlong bean (Asparagus bean) raw 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.
Bean
Bean
6
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Phosphorus +76.3%
Contains more Potassium +23.3%
Contains less Sodium -75%
Contains more Zinc +278.4%
Contains more Copper +329.2%
Contains more Selenium +200%
Contains more Iron +62.1%
Contains more Magnesium +37.5%
Equal in Calcium - 50
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Phosphorus +76.3%
Contains more Potassium +23.3%
Contains less Sodium -75%
Contains more Zinc +278.4%
Contains more Copper +329.2%
Contains more Selenium +200%
Contains more Iron +62.1%
Contains more Magnesium +37.5%
Equal in Calcium - 50

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
Bean
5
:
5
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin B1 +40.2%
Contains more Vitamin B6 +441.7%
Contains more Vitamin A +716%
Contains more Vitamin C +506.5%
Contains more Vitamin B2 +83.3%
Contains more Folate +158.3%
Equal in Vitamin B3 - 0.41
Bean
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%
Yardlong bean (Asparagus bean) raw
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 +40.2%
Contains more Vitamin B6 +441.7%
Contains more Vitamin A +716%
Contains more Vitamin C +506.5%
Contains more Vitamin B2 +83.3%
Contains more Folate +158.3%
Equal in Vitamin B3 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +71.4%
Contains more Carbs +145.4%
Contains more Other +185%
Contains more Water +21%
Equal in Fats - 0.4
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Yardlong bean (Asparagus bean) raw
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 Protein +71.4%
Contains more Carbs +145.4%
Contains more Other +185%
Contains more Water +21%
Equal in Fats - 0.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Equal in Saturated Fat - 0.105
Equal in Monounsaturated Fat - 0.036
Equal in Polyunsaturated fat - 0.169
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Equal in Saturated Fat - 0.105
Equal in Monounsaturated Fat - 0.036
Equal in Polyunsaturated fat - 0.169

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) raw
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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) raw Opinion
Net carbs 14.99g 8.35g Bean
Protein 4.8g 2.8g Bean
Fats 0.4g 0.4g
Carbs 20.49g 8.35g Bean
Calories 105kcal 47kcal Bean
Sugar 7.78g Yardlong bean (Asparagus bean) raw
Fiber 5.5g Bean
Calcium 50mg 50mg
Iron 0.29mg 0.47mg Yardlong bean (Asparagus bean) raw
Magnesium 32mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 104mg 59mg Bean
Potassium 296mg 240mg Bean
Sodium 1mg 4mg Bean
Zinc 1.4mg 0.37mg Bean
Copper 0.206mg 0.048mg Bean
Manganese 0.205mg Yardlong bean (Asparagus bean) raw
Selenium 4.5µg 1.5µg Bean
Vitamin A 106IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 5µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.15mg 0.107mg Bean
Vitamin B2 0.06mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.43mg 0.41mg Bean
Vitamin B5 0.055mg Yardlong bean (Asparagus bean) raw
Vitamin B6 0.13mg 0.024mg Bean
Folate 24µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin K 0.8µg Bean
Tryptophan 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.103g 0.105g Bean
Monounsaturated Fat 0.035g 0.036g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.172g 0.169g Bean

Which food is preferable for your diet?

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

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
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
25%
Bean
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.002g)
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) 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.