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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, protein, phosphorus, vitamin B1, vitamin B6, and zinc; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • 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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 0% 0.2% 59% 15% 12% 16% 32% 0% 1.5% 105%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 63% 0% 14% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47%
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 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

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%
Protein 8.23g 2.8g 11%
Vitamin B1 0.237mg 0.107mg 11%
Omega-3 (ALA) 0.177g 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%
Calories 140kcal 47kcal 5%
Vitamin A 0µg 43µg 5%
Potassium 389mg 240mg 4%
Vitamin B5 0.266mg 0.055mg 4%
Selenium 2.9µg 1.5µg 3%
Vitamin B2 0.066mg 0.11mg 3%
Magnesium 53mg 44mg 2%
Calcium 69mg 50mg 2%
Polyunsaturated fat 0.49g 0.169g 2%
Vitamin B3 0.649mg 0.41mg 1%
Vitamin K 0.6µg 1%
Protein per 100 calories 5.9g 6g N/A
Calories per 10 g protein 170kcal 168kcal N/A
Weight per 100 calories 71g 213g N/A
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%

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 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

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.