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  6. Kidney beans raw vs. Garden asparagus

Kidney beans raw vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Kidney beans raw and Garden asparagus different?

  • Kidney beans raw is higher than Garden asparagus in Fiber, Folate, Copper, Iron, Phosphorus, Manganese, Potassium, Vitamin B1, Magnesium, and Vitamin B6.
  • Kidney beans raw covers your daily need of Fiber 91% more than Garden asparagus.
  • Kidney beans raw contains 10 times more Magnesium than Garden asparagus. Kidney beans raw contains 140mg of Magnesium, while Garden asparagus contains 14mg.

Beans, kidney, all types, mature seeds, raw and Asparagus, raw types were used in this article.

Infographic

Kidney beans raw vs Garden 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.
Kidney beans raw
Kidney beans raw
9
:
1
Garden asparagus
Garden asparagus
Contains more Calcium +495.8%
Contains more Iron +283.2%
Contains more Magnesium +900%
Contains more Phosphorus +682.7%
Contains more Potassium +596%
Contains more Zinc +416.7%
Contains more Copper +406.9%
Contains more Manganese +546.2%
Contains more Selenium +39.1%
Contains less Sodium -91.7%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +495.8%
Contains more Iron +283.2%
Contains more Magnesium +900%
Contains more Phosphorus +682.7%
Contains more Potassium +596%
Contains more Zinc +416.7%
Contains more Copper +406.9%
Contains more Manganese +546.2%
Contains more Selenium +39.1%
Contains less Sodium -91.7%

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.
Kidney beans raw
Kidney beans raw
6
:
4
Garden asparagus
Garden asparagus
Contains more Vitamin B1 +269.9%
Contains more Vitamin B2 +55.3%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B5 +184.7%
Contains more Vitamin B6 +336.3%
Contains more Folate +657.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +413.6%
Contains more Vitamin C +24.4%
Contains more Vitamin K +118.9%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B1 +269.9%
Contains more Vitamin B2 +55.3%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B5 +184.7%
Contains more Vitamin B6 +336.3%
Contains more Folate +657.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +413.6%
Contains more Vitamin C +24.4%
Contains more Vitamin K +118.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +971.8%
Contains more Fats +591.7%
Contains more Carbs +1446.6%
Contains more Other +560.3%
Contains more Water +693.4%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Garden asparagus
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 Protein +971.8%
Contains more Fats +591.7%
Contains more Carbs +1446.6%
Contains more Other +560.3%
Contains more Water +693.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +814%
Contains less Saturated Fat -66.7%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +814%
Contains less Saturated Fat -66.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Garden asparagus
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Garden asparagus Opinion
Net carbs 35.11g 1.78g Kidney beans raw
Protein 23.58g 2.2g Kidney beans raw
Fats 0.83g 0.12g Kidney beans raw
Carbs 60.01g 3.88g Kidney beans raw
Calories 333kcal 20kcal Kidney beans raw
Fructose 1g Garden asparagus
Sugar 2.23g 1.88g Garden asparagus
Fiber 24.9g 2.1g Kidney beans raw
Calcium 143mg 24mg Kidney beans raw
Iron 8.2mg 2.14mg Kidney beans raw
Magnesium 140mg 14mg Kidney beans raw
Phosphorus 407mg 52mg Kidney beans raw
Potassium 1406mg 202mg Kidney beans raw
Sodium 24mg 2mg Garden asparagus
Zinc 2.79mg 0.54mg Kidney beans raw
Copper 0.958mg 0.189mg Kidney beans raw
Manganese 1.021mg 0.158mg Kidney beans raw
Selenium 3.2µg 2.3µg Kidney beans raw
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.22mg 1.13mg Garden asparagus
Vitamin C 4.5mg 5.6mg Garden asparagus
Vitamin B1 0.529mg 0.143mg Kidney beans raw
Vitamin B2 0.219mg 0.141mg Kidney beans raw
Vitamin B3 2.06mg 0.978mg Kidney beans raw
Vitamin B5 0.78mg 0.274mg Kidney beans raw
Vitamin B6 0.397mg 0.091mg Kidney beans raw
Folate 394µg 52µg Kidney beans raw
Vitamin K 19µg 41.6µg Garden asparagus
Tryptophan 0.279mg 0.027mg Kidney beans raw
Threonine 0.992mg 0.084mg Kidney beans raw
Isoleucine 1.041mg 0.075mg Kidney beans raw
Leucine 1.882mg 0.128mg Kidney beans raw
Lysine 1.618mg 0.104mg Kidney beans raw
Methionine 0.355mg 0.031mg Kidney beans raw
Phenylalanine 1.275mg 0.075mg Kidney beans raw
Valine 1.233mg 0.115mg Kidney beans raw
Histidine 0.656mg 0.049mg Kidney beans raw
Saturated Fat 0.12g 0.04g Garden asparagus
Monounsaturated Fat 0.064g 0g Kidney beans raw
Polyunsaturated fat 0.457g 0.05g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Garden asparagus
Low Fats diet ok
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
60%
Kidney beans raw
29%
Garden asparagus
Minerals Daily Need Coverage Score
130%
Kidney beans raw
25%
Garden asparagus

Comparison summary

Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.08g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Garden 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.