Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are Kidney beans and Yardlong bean (Asparagus bean) different?

  • Kidney beans is richer in Folate, Copper, Iron, Phosphorus, Manganese, Vitamin B6, Vitamin B1, and Zinc, while Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Kidney beans covers your daily need of Folate 21% more than Yardlong bean (Asparagus bean).
  • Kidney beans contains 5 times more Vitamin B6 than Yardlong bean (Asparagus bean). Kidney beans contains 0.12mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Kidney beans vs Yardlong bean (Asparagus bean) 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.
Contains more Iron +126.5%
Contains more Phosphorus +142.1%
Contains more Potassium +39.7%
Contains less Sodium -75%
Contains more Zinc +177.8%
Contains more Copper +359.6%
Contains more Manganese +113.9%
Contains more Calcium +25.7%
Contains more Selenium +36.4%
Equal in Magnesium - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +126.5%
Contains more Phosphorus +142.1%
Contains more Potassium +39.7%
Contains less Sodium -75%
Contains more Zinc +177.8%
Contains more Copper +359.6%
Contains more Manganese +113.9%
Contains more Calcium +25.7%
Contains more Selenium +36.4%
Equal in Magnesium - 42

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.
:
Contains more Vitamin B1 +88.2%
Contains more Vitamin B5 +331.4%
Contains more Vitamin B6 +400%
Contains more Folate +188.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +1250%
Contains more Vitamin B2 +70.7%
Equal in Vitamin B3 - 0.63
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B5 +331.4%
Contains more Vitamin B6 +400%
Contains more Folate +188.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +1250%
Contains more Vitamin B2 +70.7%
Equal in Vitamin B3 - 0.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +242.7%
Contains more Fats +400%
Contains more Carbs +148.4%
Contains more Other +51.4%
Contains more Water +30.7%
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +242.7%
Contains more Fats +400%
Contains more Carbs +148.4%
Contains more Other +51.4%
Contains more Water +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +561.9%
Contains less Saturated Fat -64.4%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +333.3%
Contains more Polyunsaturated fat +561.9%
Contains less Saturated Fat -64.4%

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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Yardlong bean (Asparagus bean) Opinion
Net carbs 16.4g 9.18g Kidney beans
Protein 8.67g 2.53g Kidney beans
Fats 0.5g 0.1g Kidney beans
Carbs 22.8g 9.18g Kidney beans
Calories 127kcal 47kcal Kidney beans
Sugar 0.32g Yardlong bean (Asparagus bean)
Fiber 6.4g Kidney beans
Calcium 35mg 44mg Yardlong bean (Asparagus bean)
Iron 2.22mg 0.98mg Kidney beans
Magnesium 42mg 42mg
Phosphorus 138mg 57mg Kidney beans
Potassium 405mg 290mg Kidney beans
Sodium 1mg 4mg Kidney beans
Zinc 1mg 0.36mg Kidney beans
Copper 0.216mg 0.047mg Kidney beans
Manganese 0.43mg 0.201mg Kidney beans
Selenium 1.1µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.03mg Kidney beans
Vitamin C 1.2mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.16mg 0.085mg Kidney beans
Vitamin B2 0.058mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.578mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.22mg 0.051mg Kidney beans
Vitamin B6 0.12mg 0.024mg Kidney beans
Folate 130µg 45µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg 0.029mg Kidney beans
Threonine 0.319mg 0.094mg Kidney beans
Isoleucine 0.41mg 0.135mg Kidney beans
Leucine 0.736mg 0.18mg Kidney beans
Lysine 0.607mg 0.166mg Kidney beans
Methionine 0.113mg 0.036mg Kidney beans
Phenylalanine 0.511mg 0.139mg Kidney beans
Valine 0.5mg 0.146mg Kidney beans
Histidine 0.238mg 0.082mg Kidney beans
Saturated Fat 0.073g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.039g 0.009g Kidney beans
Polyunsaturated fat 0.278g 0.042g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
19%
Kidney beans
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
38%
Kidney beans
19%
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 - 0.32g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.