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  6. Broad bean raw vs. Asparagus

Broad bean raw vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between broad bean raw and asparagus

  • Broad bean raw has more folate, copper, manganese, fiber, vitamin B2, phosphorus, and vitamin B3; however, asparagus has more vitamin A and iron.
  • Daily need coverage for folate for broad bean raw is 24% higher.
  • Asparagus has 4 times less manganese than broad bean raw. Broad bean raw has 0.661mg of manganese, while asparagus has 0.158mg.
  • Broad bean raw has a higher glycemic index than asparagus.

Food types used in this article are Beans, fava, in pod, raw and Asparagus, raw.

Infographic

Broad bean raw vs Asparagus 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +135.7%
Contains more CalciumCalcium +54.2%
Contains more PotassiumPotassium +64.4%
Contains more CopperCopper +112.7%
Contains more ZincZinc +85.2%
Contains more PhosphorusPhosphorus +148.1%
Contains more ManganeseManganese +318.4%
Contains more IronIron +38.1%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +187.5%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B2Vitamin B2 +105.7%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more FolateFolate +184.6%
Contains more Vitamin CVitamin C +51.4%
Contains more Vitamin AVitamin A +123.5%
Contains more Vitamin B5Vitamin B5 +21.8%
~equal in Vitamin E ~1.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.143mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~41.6µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Asparagus DV% diff.
Folate 148µg 52µg 24%
Copper 0.402mg 0.189mg 24%
Fiber 7.5g 2.1g 22%
Manganese 0.661mg 0.158mg 22%
Protein 7.92g 2.2g 11%
Phosphorus 129mg 52mg 11%
Vitamin B2 0.29mg 0.141mg 11%
Vitamin B3 2.249mg 0.978mg 8%
Iron 1.55mg 2.14mg 7%
Magnesium 33mg 14mg 5%
Carbs 17.63g 3.88g 5%
Potassium 332mg 202mg 4%
Zinc 1mg 0.54mg 4%
Choline 16mg 3%
Selenium 0.8µg 2.3µg 3%
Calories 88kcal 20kcal 3%
Vitamin A 17µg 38µg 2%
Vitamin C 3.7mg 5.6mg 2%
Polyunsaturated fat 0.342g 0.05g 2%
Vitamin K 40.9µg 41.6µg 1%
Vitamin B6 0.104mg 0.091mg 1%
Vitamin B5 0.225mg 0.274mg 1%
Vitamin B1 0.133mg 0.143mg 1%
Fructose 1g 1%
Fats 0.73g 0.12g 1%
Calcium 37mg 24mg 1%
Sodium 25mg 2mg 1%
Net carbs 10.13g 1.78g N/A
Sugar 9.21g 1.88g N/A
Vitamin E 1.16mg 1.13mg 0%
Saturated fat 0.118g 0.04g 0%
Monounsaturated fat 0.104g 0g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +260%
Contains more FatsFats +508.3%
Contains more CarbsCarbs +354.4%
Contains more OtherOther +93.1%
Contains more WaterWater +28.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +584%
Contains less Sat. FatSaturated fat -66.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.