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  6. Beans, navy, mature seeds, canned vs. Yardlong bean (Asparagus bean) raw

Beans, navy, mature seeds, canned vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are beans, navy, mature seeds, canned and yardlong bean (Asparagus bean) raw different?

  • Beans, navy, mature seeds, canned has more copper, iron, phosphorus, selenium, manganese, and vitamin B6; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin C, 20% more than beans, navy, mature seeds, canned.
  • Beans, navy, mature seeds, canned has 84 times more sodium than yardlong bean (Asparagus bean) raw. Beans, navy, mature seeds, canned has 336mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.

Beans, navy, mature seeds, canned and Yardlong bean, raw types were used in this article.

Infographic

Beans, navy, mature seeds, canned vs Yardlong bean (Asparagus bean) raw 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" 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 34% 14% 25% 69% 69% 21% 57% 44% 49% 32%
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 PotassiumPotassium +20%
Contains more IronIron +293.6%
Contains more CopperCopper +333.3%
Contains more ZincZinc +108.1%
Contains more PhosphorusPhosphorus +127.1%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +286.7%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~44mg
~equal in Calcium ~50mg

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 2.3% 0% 16% 0% 35% 13% 9.1% 10% 24% 0% 7.3% 47% 15%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B5Vitamin B5 +212.7%
Contains more Vitamin B6Vitamin B6 +329.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2585.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Beans, navy, mature seeds, canned Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 5.1g 20%
Vitamin C 0.7mg 18.8mg 20%
Copper 0.208mg 0.048mg 18%
Iron 1.85mg 0.47mg 17%
Sodium 336mg 4mg 14%
Phosphorus 134mg 59mg 11%
Protein 7.53g 2.8g 9%
Selenium 5.8µg 1.5µg 8%
Manganese 0.375mg 0.205mg 7%
Vitamin B6 0.103mg 0.024mg 6%
Vitamin A 0µg 43µg 5%
Vitamin E 0.78mg 5%
Choline 26.9mg 5%
Vitamin B2 0.055mg 0.11mg 4%
Zinc 0.77mg 0.37mg 4%
Carbs 20.45g 8.35g 4%
Calories 113kcal 47kcal 3%
Vitamin B1 0.141mg 0.107mg 3%
Vitamin B5 0.172mg 0.055mg 2%
Vitamin K 2.9µg 2%
Potassium 288mg 240mg 1%
Magnesium 47mg 44mg 1%
Fats 0.43g 0.4g 0%
Net carbs 15.35g 8.35g N/A
Calcium 47mg 50mg 0%
Sugar 0.28g N/A
Vitamin B3 0.487mg 0.41mg 0%
Folate 62µg 62µg 0%
Saturated fat 0.112g 0.105g 0%
Monounsaturated fat 0.038g 0.036g 0%
Polyunsaturated fat 0.186g 0.169g 0%
Tryptophan 0.09mg 0.032mg 0%
Threonine 0.277mg 0.104mg 0%
Isoleucine 0.356mg 0.15mg 0%
Leucine 0.639mg 0.2mg 0%
Lysine 0.527mg 0.184mg 0%
Methionine 0.098mg 0.04mg 0%
Phenylalanine 0.444mg 0.154mg 0%
Valine 0.434mg 0.162mg 0%
Histidine 0.207mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 70%
Protein: 7.53 g
Fats: 0.43 g
Carbs: 20.45 g
Water: 70.45 g
Other: 1.14 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 +168.9%
Contains more CarbsCarbs +144.9%
Contains more OtherOther +90%
Contains more WaterWater +24.7%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0.186 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
~equal in Saturated fat ~0.105g
~equal in Monounsaturated fat ~0.036g
~equal in Polyunsaturated fat ~0.169g

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. Beans, navy, mature seeds, canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173747/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.