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

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

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What are the differences between navy beans and yardlong bean (Asparagus bean) raw?

  • Navy beans are higher in iron, folate, copper, manganese, phosphorus, vitamin B1, vitamin B6, and zinc; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Navy beans' daily need coverage for iron is 24% more.
  • Yardlong bean (Asparagus bean) raw contains 6 times less vitamin B6 than navy beans. Navy beans contain 0.138mg of vitamin B6, while yardlong bean (Asparagus bean) raw contains 0.024mg.
  • Navy beans have a lower glycemic index (39) than yardlong bean (Asparagus bean) raw (86).

We used Beans, navy, mature seeds, cooked, boiled, without salt and Yardlong bean, raw types in this article.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +20.5%
Contains more CalciumCalcium +38%
Contains more PotassiumPotassium +62.1%
Contains more IronIron +402.1%
Contains more CopperCopper +337.5%
Contains more ZincZinc +178.4%
Contains more PhosphorusPhosphorus +144.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +157.1%
Contains more SeleniumSelenium +93.3%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +121.5%
Contains more Vitamin B3Vitamin B3 +58.3%
Contains more Vitamin B5Vitamin B5 +383.6%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1988.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +193.9%
Contains more FatsFats +55%
Contains more CarbsCarbs +212%
Contains more OtherOther +115%
Contains more WaterWater +37.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 more Mono. FatMonounsaturated fat +294.4%
Contains more Poly. FatPolyunsaturated fat +189.9%
~equal in Saturated fat ~0.105g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Yardlong bean (Asparagus bean) raw DV% diff.
Fiber 10.5g 42%
Iron 2.36mg 0.47mg 24%
Vitamin C 0.9mg 18.8mg 20%
Folate 140µg 62µg 20%
Copper 0.21mg 0.048mg 18%
Manganese 0.527mg 0.205mg 14%
Phosphorus 144mg 59mg 12%
Vitamin B1 0.237mg 0.107mg 11%
Protein 8.23g 2.8g 11%
Vitamin B6 0.138mg 0.024mg 9%
Choline 44.7mg 8%
Carbs 26.05g 8.35g 6%
Zinc 1.03mg 0.37mg 6%
Starch 15.4g 6%
Vitamin A 0µg 43µg 5%
Calories 140kcal 47kcal 5%
Vitamin B5 0.266mg 0.055mg 4%
Potassium 389mg 240mg 4%
Selenium 2.9µg 1.5µg 3%
Vitamin B2 0.066mg 0.11mg 3%
Polyunsaturated fat 0.49g 0.169g 2%
Calcium 69mg 50mg 2%
Magnesium 53mg 44mg 2%
Vitamin B3 0.649mg 0.41mg 1%
Vitamin K 0.6µg 1%
Fats 0.62g 0.4g 0%
Net carbs 15.55g 8.35g N/A
Sugar 0.37g N/A
Sodium 0mg 4mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.098g 0.105g 0%
Monounsaturated fat 0.142g 0.036g 0%
Tryptophan 0.1mg 0.032mg 0%
Threonine 0.289mg 0.104mg 0%
Isoleucine 0.387mg 0.15mg 0%
Leucine 0.7mg 0.2mg 0%
Lysine 0.52mg 0.184mg 0%
Methionine 0.111mg 0.04mg 0%
Phenylalanine 0.471mg 0.154mg 0%
Valine 0.504mg 0.162mg 0%
Histidine 0.206mg 0.09mg 0%
Omega-3 - ALA 0.177g N/A

Which food is preferable for your diet?

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

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
21%
Navy beans
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
43%
Navy beans
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.37g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Navy beans
Navy beans is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.