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

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

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Differences between adzuki bean and yardlong bean (Asparagus bean) raw

  • Adzuki bean has more copper, iron, manganese, phosphorus, folate, zinc, potassium, and vitamin B5, while yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • Adzuki bean's daily need coverage for copper is 28% higher.
  • Yardlong bean (Asparagus bean) raw contains 8 times less vitamin B5 than adzuki bean. Adzuki bean contains 0.43mg of vitamin B5, while yardlong bean (Asparagus bean) raw contains 0.055mg.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Yardlong bean, raw.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +121.7%
Contains more IronIron +325.5%
Contains more CopperCopper +520.8%
Contains more ZincZinc +378.4%
Contains more PhosphorusPhosphorus +184.7%
Contains more ManganeseManganese +179.5%
Contains more CalciumCalcium +78.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +25%

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.
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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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 B3Vitamin B3 +74.9%
Contains more Vitamin B5Vitamin B5 +681.8%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +95.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +71.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 7.3g 29%
Copper 0.298mg 0.048mg 28%
Vitamin C 0mg 18.8mg 21%
Iron 2mg 0.47mg 19%
Manganese 0.573mg 0.205mg 16%
Phosphorus 168mg 59mg 16%
Folate 121µg 62µg 15%
Zinc 1.77mg 0.37mg 13%
Protein 7.52g 2.8g 9%
Potassium 532mg 240mg 9%
Vitamin B5 0.43mg 0.055mg 8%
Vitamin B6 0.096mg 0.024mg 6%
Carbs 24.77g 8.35g 5%
Vitamin A 0µg 43µg 5%
Calories 128kcal 47kcal 4%
Vitamin B2 0.064mg 0.11mg 4%
Vitamin B3 0.717mg 0.41mg 2%
Calcium 28mg 50mg 2%
Magnesium 52mg 44mg 2%
Polyunsaturated fat 0.021g 0.169g 1%
Vitamin B1 0.115mg 0.107mg 1%
Selenium 1.2µg 1.5µg 1%
Fats 0.1g 0.4g 0%
Net carbs 17.47g 8.35g N/A
Sodium 8mg 4mg 0%
Saturated fat 0.036g 0.105g 0%
Monounsaturated fat 0.009g 0.036g 0%
Tryptophan 0.072mg 0.032mg 0%
Threonine 0.255mg 0.104mg 0%
Isoleucine 0.3mg 0.15mg 0%
Leucine 0.632mg 0.2mg 0%
Lysine 0.567mg 0.184mg 0%
Methionine 0.079mg 0.04mg 0%
Phenylalanine 0.398mg 0.154mg 0%
Valine 0.387mg 0.162mg 0%
Histidine 0.198mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +168.6%
Contains more CarbsCarbs +196.6%
Contains more OtherOther +120%
Contains more FatsFats +300%
Contains more WaterWater +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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
Contains less Sat. FatSaturated fat -65.7%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +704.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.