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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 is higher in Iron, Folate, Copper, Manganese, Phosphorus, Vitamin B1, Vitamin B6, and Zinc, however, Yardlong bean (Asparagus bean) raw is richer in Vitamin C.
  • Navy beans's daily need coverage for Iron is 24% more.
  • Yardlong bean (Asparagus bean) raw contains 6 times less Vitamin B6 than Navy beans. Navy beans contains 0.138mg of Vitamin B6, while Yardlong bean (Asparagus bean) raw contains 0.024mg.

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
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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 Calcium +38%
Contains more Iron +402.1%
Contains more Magnesium +20.5%
Contains more Phosphorus +144.1%
Contains more Potassium +62.1%
Contains less Sodium -100%
Contains more Zinc +178.4%
Contains more Copper +337.5%
Contains more Manganese +157.1%
Contains more Selenium +93.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Calcium +38%
Contains more Iron +402.1%
Contains more Magnesium +20.5%
Contains more Phosphorus +144.1%
Contains more Potassium +62.1%
Contains less Sodium -100%
Contains more Zinc +178.4%
Contains more Copper +337.5%
Contains more Manganese +157.1%
Contains more Selenium +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.
:
Contains more Vitamin B1 +121.5%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B5 +383.6%
Contains more Vitamin B6 +475%
Contains more Folate +125.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +1988.9%
Contains more Vitamin B2 +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 25% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0% 0%
Contains more Vitamin B1 +121.5%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B5 +383.6%
Contains more Vitamin B6 +475%
Contains more Folate +125.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +1988.9%
Contains more Vitamin B2 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +193.9%
Contains more Fats +55%
Contains more Carbs +212%
Contains more Other +115%
Contains more Water +37.7%
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 Protein +193.9%
Contains more Fats +55%
Contains more Carbs +212%
Contains more Other +115%
Contains more Water +37.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +294.4%
Contains more Polyunsaturated fat +189.9%
Equal in Saturated Fat - 0.105
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +294.4%
Contains more Polyunsaturated fat +189.9%
Equal in Saturated Fat - 0.105

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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 15.55g 8.35g Navy beans
Protein 8.23g 2.8g Navy beans
Fats 0.62g 0.4g Navy beans
Carbs 26.05g 8.35g Navy beans
Calories 140kcal 47kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Yardlong bean (Asparagus bean) raw
Fiber 10.5g Navy beans
Calcium 69mg 50mg Navy beans
Iron 2.36mg 0.47mg Navy beans
Magnesium 53mg 44mg Navy beans
Phosphorus 144mg 59mg Navy beans
Potassium 389mg 240mg Navy beans
Sodium 0mg 4mg Navy beans
Zinc 1.03mg 0.37mg Navy beans
Copper 0.21mg 0.048mg Navy beans
Manganese 0.527mg 0.205mg Navy beans
Selenium 2.9µg 1.5µg Navy beans
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 0µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.237mg 0.107mg Navy beans
Vitamin B2 0.066mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.649mg 0.41mg Navy beans
Vitamin B5 0.266mg 0.055mg Navy beans
Vitamin B6 0.138mg 0.024mg Navy beans
Folate 140µg 62µg Navy beans
Choline 44.7mg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.032mg Navy beans
Threonine 0.289mg 0.104mg Navy beans
Isoleucine 0.387mg 0.15mg Navy beans
Leucine 0.7mg 0.2mg Navy beans
Lysine 0.52mg 0.184mg Navy beans
Methionine 0.111mg 0.04mg Navy beans
Phenylalanine 0.471mg 0.154mg Navy beans
Valine 0.504mg 0.162mg Navy beans
Histidine 0.206mg 0.09mg Navy beans
Saturated Fat 0.098g 0.105g Navy beans
Monounsaturated Fat 0.142g 0.036g Navy beans
Polyunsaturated fat 0.49g 0.169g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
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 contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
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.