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Kidney bean vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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What are the main differences between Kidney bean and Yardlong bean (Asparagus bean)?

  • Kidney bean has more Copper, Iron, Folate, Phosphorus, Manganese, Vitamin B1, Potassium, Vitamin B6, Magnesium, and Zinc than Yardlong bean (Asparagus bean).
  • Kidney bean's daily need coverage for Copper is 101% higher.
  • Yardlong bean (Asparagus bean) has 17 times less Iron than Kidney bean. Kidney bean has 8.2mg of Iron, while Yardlong bean (Asparagus bean) has 0.47mg.

We used Beans, kidney, all types, mature seeds, raw and Yardlong bean, raw types in this comparison.

Infographic

Kidney bean vs Yardlong bean (Asparagus bean) infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +186%
Contains more Iron +1644.7%
Contains more Magnesium +218.2%
Contains more Phosphorus +589.8%
Contains more Potassium +485.8%
Contains more Zinc +654.1%
Contains more Copper +1895.8%
Contains less Sodium -83.3%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +186%
Contains more Iron +1644.7%
Contains more Magnesium +218.2%
Contains more Phosphorus +589.8%
Contains more Potassium +485.8%
Contains more Zinc +654.1%
Contains more Copper +1895.8%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +394.4%
Contains more Vitamin B2 +99.1%
Contains more Vitamin B3 +402.4%
Contains more Vitamin B5 +1318.2%
Contains more Vitamin B6 +1554.2%
Contains more Folate +535.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +317.8%
Kidney bean
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%
Yardlong bean (Asparagus bean)
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 +394.4%
Contains more Vitamin B2 +99.1%
Contains more Vitamin B3 +402.4%
Contains more Vitamin B5 +1318.2%
Contains more Vitamin B6 +1554.2%
Contains more Folate +535.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +317.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +742.1%
Contains more Fats +107.5%
Contains more Carbs +618.7%
Contains more Other +538.3%
Contains more Water +647.7%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Yardlong bean (Asparagus bean)
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 +742.1%
Contains more Fats +107.5%
Contains more Carbs +618.7%
Contains more Other +538.3%
Contains more Water +647.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +170.4%
Contains less Saturated Fat -12.5%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +170.4%
Contains less Saturated Fat -12.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Yardlong bean (Asparagus bean) Opinion
Net carbs 35.11g 8.35g Kidney bean
Protein 23.58g 2.8g Kidney bean
Fats 0.83g 0.4g Kidney bean
Carbs 60.01g 8.35g Kidney bean
Calories 333kcal 47kcal Kidney bean
Sugar 2.23g Yardlong bean (Asparagus bean)
Fiber 24.9g Kidney bean
Calcium 143mg 50mg Kidney bean
Iron 8.2mg 0.47mg Kidney bean
Magnesium 140mg 44mg Kidney bean
Phosphorus 407mg 59mg Kidney bean
Potassium 1406mg 240mg Kidney bean
Sodium 24mg 4mg Yardlong bean (Asparagus bean)
Zinc 2.79mg 0.37mg Kidney bean
Copper 0.958mg 0.048mg Kidney bean
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 43µg Yardlong bean (Asparagus bean)
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.529mg 0.107mg Kidney bean
Vitamin B2 0.219mg 0.11mg Kidney bean
Vitamin B3 2.06mg 0.41mg Kidney bean
Vitamin B5 0.78mg 0.055mg Kidney bean
Vitamin B6 0.397mg 0.024mg Kidney bean
Folate 394µg 62µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.032mg Kidney bean
Threonine 0.992mg 0.104mg Kidney bean
Isoleucine 1.041mg 0.15mg Kidney bean
Leucine 1.882mg 0.2mg Kidney bean
Lysine 1.618mg 0.184mg Kidney bean
Methionine 0.355mg 0.04mg Kidney bean
Phenylalanine 1.275mg 0.154mg Kidney bean
Valine 1.233mg 0.162mg Kidney bean
Histidine 0.656mg 0.09mg Kidney bean
Saturated Fat 0.12g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.064g 0.036g Kidney bean
Polyunsaturated fat 0.457g 0.169g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Yardlong bean (Asparagus bean)
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
19%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
143%
Kidney bean
17%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Yardlong bean (Asparagus bean) - 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.