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

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A recap on differences between Navy bean and Yardlong bean (Asparagus bean)

  • Navy bean is higher than Yardlong bean (Asparagus bean) in Copper, Vitamin B1, Iron, Folate, Vitamin B5, Magnesium, Vitamin B6, Manganese, Vitamin B2 and Phosphorus.
  • Navy bean covers your daily Copper needs 34% more than Yardlong bean (Asparagus bean).
  • Navy bean contains 15 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Navy bean contains 0.825mg of Vitamin B5, Yardlong bean (Asparagus bean) contains only 0.055mg.

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

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Navy 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
:
Contains more Iron +310.6%
Contains more Potassium +27.9%
Contains more Magnesium +129.5%
Contains more Copper +641.7%
Contains more Zinc +140.5%
Contains more Phosphorus +69.5%
Contains more Calcium +233.3%
Contains less Sodium -69.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +310.6%
Contains more Potassium +27.9%
Contains more Magnesium +129.5%
Contains more Copper +641.7%
Contains more Zinc +140.5%
Contains more Phosphorus +69.5%
Contains more Calcium +233.3%
Contains less Sodium -69.2%

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
:
Contains more Vitamin B1 +264.5%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +197.6%
Contains more Vitamin B5 +1400%
Contains more Vitamin B6 +695.8%
Contains more Folate +112.9%
Contains more Vitamin A +21525%
Equal in Vitamin C - 18.8
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +264.5%
Contains more Vitamin B2 +95.5%
Contains more Vitamin B3 +197.6%
Contains more Vitamin B5 +1400%
Contains more Vitamin B6 +695.8%
Contains more Folate +112.9%
Contains more Vitamin A +21525%
Equal in Vitamin C - 18.8

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Navy bean
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
45
Navy bean
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
37%
Navy bean
17%
Yardlong bean (Asparagus bean)
Carbohydrates
13%
Navy bean
8%
Yardlong bean (Asparagus bean)
Fats
3%
Navy bean
2%
Yardlong bean (Asparagus bean)

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy bean Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 9mg)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.3)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Navy bean Yardlong bean (Asparagus bean) Opinion
Calories 67 47 Navy bean
Protein 6.15 2.8 Navy bean
Fats 0.7 0.4 Navy bean
Vitamin C 18.8 18.8
Carbs 13.05 8.35 Navy bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 0.47 Navy bean
Calcium 15 50 Yardlong bean (Asparagus bean)
Potassium 307 240 Navy bean
Magnesium 101 44 Navy bean
Sugars
Fiber
Copper 0.356 0.048 Navy bean
Zinc 0.89 0.37 Navy bean
Starch
Phosphorus 100 59 Navy bean
Sodium 13 4 Yardlong bean (Asparagus bean)
Vitamin A 4 865 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.39 0.107 Navy bean
Vitamin B2 0.215 0.11 Navy bean
Vitamin B3 1.22 0.41 Navy bean
Vitamin B5 0.825 0.055 Navy bean
Vitamin B6 0.191 0.024 Navy bean
Vitamin B12 0 0
Vitamin K
Folate 132 62 Navy bean
Trans Fat 0 0
Saturated Fat 0.085 0.105 Navy bean
Monounsaturated Fat 0.052 0.036 Navy bean
Polyunsaturated fat 0.407 0.169 Navy bean
Tryptophan 0.064 0.032 Navy bean
Threonine 0.258 0.104 Navy bean
Isoleucine 0.273 0.15 Navy bean
Leucine 0.442 0.2 Navy bean
Lysine 0.35 0.184 Navy bean
Methionine 0.064 0.04 Navy bean
Phenylalanine 0.31 0.154 Navy bean
Valine 0.316 0.162 Navy bean
Histidine 0.172 0.09 Navy bean
Fructose

References

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

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