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  6. Navy bean raw vs. Yardlong bean (Asparagus bean) raw

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 in copper, vitamin B1, iron, folate, vitamin B5, magnesium, vitamin B6, manganese, and vitamin B2, yet yardlong bean (Asparagus bean) raw is higher in vitamin A.
  • 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.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Yardlong bean, raw.

Infographic

Navy bean raw vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 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.
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% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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 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 +∞%
~equal in Vitamin C ~18.8mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.356mg 0.048mg 34%
Vitamin B1 0.39mg 0.107mg 24%
Iron 1.93mg 0.47mg 18%
Folate 132µg 62µg 18%
Vitamin B5 0.825mg 0.055mg 15%
Magnesium 101mg 44mg 14%
Vitamin B6 0.191mg 0.024mg 13%
Manganese 0.408mg 0.205mg 9%
Vitamin B2 0.215mg 0.11mg 8%
Protein 6.15g 2.8g 7%
Phosphorus 100mg 59mg 6%
Vitamin B3 1.22mg 0.41mg 5%
Zinc 0.89mg 0.37mg 5%
Vitamin A 0µg 43µg 5%
Calcium 15mg 50mg 4%
Carbs 13.05g 8.35g 2%
Potassium 307mg 240mg 2%
Polyunsaturated fat 0.407g 0.169g 2%
Selenium 0.6µg 1.5µg 2%
Calories 67kcal 47kcal 1%
Fats 0.7g 0.4g 0%
Vitamin C 18.8mg 18.8mg 0%
Net carbs 13.05g 8.35g N/A
Sodium 13mg 4mg 0%
Saturated fat 0.085g 0.105g 0%
Monounsaturated fat 0.052g 0.036g 0%
Tryptophan 0.064mg 0.032mg 0%
Threonine 0.258mg 0.104mg 0%
Isoleucine 0.273mg 0.15mg 0%
Leucine 0.442mg 0.2mg 0%
Lysine 0.35mg 0.184mg 0%
Methionine 0.064mg 0.04mg 0%
Phenylalanine 0.31mg 0.154mg 0%
Valine 0.316mg 0.162mg 0%
Histidine 0.172mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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
Contains less Sat. FatSaturated fat -19%
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +140.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.