Navy bean raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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A recap on differences between Navy bean raw and Yardlong bean (Asparagus bean) raw
- Navy bean raw is higher than Yardlong bean (Asparagus bean) raw in Copper, Vitamin B1, Iron, Folate, Vitamin B5, Magnesium, Vitamin B6, Manganese, Vitamin B2, and Phosphorus.
- Navy bean raw covers your daily Copper needs 34% more than Yardlong bean (Asparagus bean) raw.
- Navy bean raw contains 15 times more Vitamin B5 than Yardlong bean (Asparagus bean) raw. While Navy bean raw contains 0.825mg of Vitamin B5, Yardlong bean (Asparagus bean) raw contains only 0.055mg.
Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Yardlong 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.
| Contains more MagnesiumMagnesium | +129.5% |
| Contains more PotassiumPotassium | +27.9% |
| Contains more IronIron | +310.6% |
| Contains more CopperCopper | +641.7% |
| Contains more ZincZinc | +140.5% |
| Contains more PhosphorusPhosphorus | +69.5% |
| Contains more ManganeseManganese | +99% |
| Contains more CalciumCalcium | +233.3% |
| Contains less SodiumSodium | -69.2% |
| Contains more SeleniumSelenium | +150% |
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 B1Vitamin B1 | +264.5% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin B3Vitamin B3 | +197.6% |
| Contains more Vitamin B5Vitamin B5 | +1400% |
| Contains more Vitamin B6Vitamin B6 | +695.8% |
| Contains more FolateFolate | +112.9% |
| Contains more Vitamin AVitamin A | +21525% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more ProteinProtein | +119.6% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +56.3% |
| Contains more OtherOther | +58.3% |
| Contains more WaterWater | +11% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.085 g
Monounsaturated Fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated Fat:
Sat. Fat
0.105 g
Monounsaturated Fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
| Contains less Sat. FatSaturated Fat | -19% |
| Contains more Mono. FatMonounsaturated Fat | +44.4% |
| Contains more Poly. FatPolyunsaturated fat | +140.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 67kcal | 47kcal |
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| Protein | 6.15g | 2.8g |
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| Fats | 0.7g | 0.4g |
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| Vitamin C | 18.8mg | 18.8mg | |
| Net carbs | 13.05g | 8.35g |
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| Carbs | 13.05g | 8.35g |
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| Magnesium | 101mg | 44mg |
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| Calcium | 15mg | 50mg |
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| Potassium | 307mg | 240mg |
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| Iron | 1.93mg | 0.47mg |
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| Copper | 0.356mg | 0.048mg |
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| Zinc | 0.89mg | 0.37mg |
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| Phosphorus | 100mg | 59mg |
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| Sodium | 13mg | 4mg |
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| Vitamin A | 4IU | 865IU |
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| Vitamin A | 0µg | 43µg |
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| Manganese | 0.408mg | 0.205mg |
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| Selenium | 0.6µg | 1.5µg |
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| Vitamin B1 | 0.39mg | 0.107mg |
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| Vitamin B2 | 0.215mg | 0.11mg |
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| Vitamin B3 | 1.22mg | 0.41mg |
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| Vitamin B5 | 0.825mg | 0.055mg |
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| Vitamin B6 | 0.191mg | 0.024mg |
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| Folate | 132µg | 62µg |
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| Saturated Fat | 0.085g | 0.105g |
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| Monounsaturated Fat | 0.052g | 0.036g |
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| Polyunsaturated fat | 0.407g | 0.169g |
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| Tryptophan | 0.064mg | 0.032mg |
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| Threonine | 0.258mg | 0.104mg |
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| Isoleucine | 0.273mg | 0.15mg |
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| Leucine | 0.442mg | 0.2mg |
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| Lysine | 0.35mg | 0.184mg |
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| Methionine | 0.064mg | 0.04mg |
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| Phenylalanine | 0.31mg | 0.154mg |
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| Valine | 0.316mg | 0.162mg |
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| Histidine | 0.172mg | 0.09mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
18%
Minerals Daily Need Coverage Score
42%
17%
Comparison summary
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 9mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.3)
Which food is lower in Saturated Fat?
Navy bean raw is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)