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

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

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

  • Yardlong bean (Asparagus bean) raw contains less folate, copper, iron, vitamin B1, phosphorus, potassium, manganese, zinc, magnesium, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 136% more than yardlong bean (Asparagus bean) raw.
  • Cranberry bean raw has 17 times more copper than yardlong bean (Asparagus bean) raw. Cranberry bean raw has 0.794mg of copper, while yardlong bean (Asparagus bean) raw has 0.048mg.
  • 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 cranberry bean raw is 35.

Beans, cranberry (roman), mature seeds, raw and Yardlong bean, raw types were used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +254.5%
Contains more CalciumCalcium +154%
Contains more PotassiumPotassium +455%
Contains more IronIron +963.8%
Contains more CopperCopper +1554.2%
Contains more ZincZinc +881.1%
Contains more PhosphorusPhosphorus +530.5%
Contains more ManganeseManganese +348.8%
Contains more SeleniumSelenium +746.7%
Contains less SodiumSodium -33.3%

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% 187% 49% 27% 45% 71% 0% 0% 453% 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 B1Vitamin B1 +598.1%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +254.9%
Contains more Vitamin B5Vitamin B5 +1260%
Contains more Vitamin B6Vitamin B6 +1187.5%
Contains more FolateFolate +874.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Yardlong bean (Asparagus bean) raw DV% diff.
Folate 604µg 62µg 136%
Fiber 24.7g 99%
Copper 0.794mg 0.048mg 83%
Iron 5mg 0.47mg 57%
Vitamin B1 0.747mg 0.107mg 53%
Phosphorus 372mg 59mg 45%
Protein 23.03g 2.8g 40%
Potassium 1332mg 240mg 32%
Manganese 0.92mg 0.205mg 31%
Zinc 3.63mg 0.37mg 30%
Magnesium 156mg 44mg 27%
Vitamin B6 0.309mg 0.024mg 22%
Vitamin C 0mg 18.8mg 21%
Selenium 12.7µg 1.5µg 20%
Carbs 60.05g 8.35g 17%
Vitamin B5 0.748mg 0.055mg 14%
Calories 335kcal 47kcal 14%
Vitamin B2 0.213mg 0.11mg 8%
Calcium 127mg 50mg 8%
Vitamin B3 1.455mg 0.41mg 7%
Vitamin A 0µg 43µg 5%
Polyunsaturated fat 0.527g 0.169g 2%
Fats 1.23g 0.4g 1%
Saturated fat 0.316g 0.105g 1%
Net carbs 35.35g 8.35g N/A
Sodium 6mg 4mg 0%
Monounsaturated fat 0.106g 0.036g 0%
Tryptophan 0.273mg 0.032mg 0%
Threonine 0.969mg 0.104mg 0%
Isoleucine 1.017mg 0.15mg 0%
Leucine 1.838mg 0.2mg 0%
Lysine 1.58mg 0.184mg 0%
Methionine 0.346mg 0.04mg 0%
Phenylalanine 1.245mg 0.154mg 0%
Valine 1.205mg 0.162mg 0%
Histidine 0.641mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +722.5%
Contains more FatsFats +207.5%
Contains more CarbsCarbs +619.2%
Contains more OtherOther +450%
Contains more WaterWater +609%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 more Mono. FatMonounsaturated fat +194.4%
Contains more Poly. FatPolyunsaturated fat +211.8%
Contains less Sat. FatSaturated fat -66.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.