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Green bean raw vs. Asparagus — In-Depth Nutrition Comparison

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Summary of differences between green bean raw and asparagus

  • Green bean raw has more vitamin C, while asparagus has more iron, copper, and vitamin B1.
  • Asparagus covers your daily need for iron, 14% more than green bean raw.
  • Green bean raw contains 2 times more vitamin C than asparagus. While green bean raw contains 12.2mg of vitamin C, asparagus contains only 5.6mg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of asparagus is 32.

These are the specific foods used in this comparison Beans, snap, green, raw and Asparagus, raw.

Infographic

Green bean raw vs Asparagus 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +54.2%
Contains more ManganeseManganese +36.7%
Contains more IronIron +107.8%
Contains more CopperCopper +173.9%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +283.3%
~equal in Potassium ~202mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +117.9%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more Vitamin EVitamin E +175.6%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B2Vitamin B2 +35.6%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more FolateFolate +57.6%
~equal in Vitamin A ~38µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~41.6µg
~equal in Choline ~16mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +83.3%
Contains more CarbsCarbs +79.6%
Contains more OtherOther +13.8%
Contains more ProteinProtein +20.2%
~equal in Water ~93.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +126%
Contains less Sat. FatSaturated fat -20%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +56.5%
Contains more GlucoseGlucose +132.3%
Contains more FructoseFructose +39%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean raw Asparagus DV% diff.
Iron 1.03mg 2.14mg 14%
Copper 0.069mg 0.189mg 13%
Vitamin C 12.2mg 5.6mg 7%
Vitamin E 0.41mg 1.13mg 5%
Vitamin B1 0.082mg 0.143mg 5%
Folate 33µg 52µg 5%
Vitamin B6 0.141mg 0.091mg 4%
Magnesium 25mg 14mg 3%
Vitamin B2 0.104mg 0.141mg 3%
Zinc 0.24mg 0.54mg 3%
Selenium 0.6µg 2.3µg 3%
Manganese 0.216mg 0.158mg 3%
Vitamin B3 0.734mg 0.978mg 2%
Fiber 2.7g 2.1g 2%
Phosphorus 38mg 52mg 2%
Vitamin B5 0.225mg 0.274mg 1%
Vitamin K 43µg 41.6µg 1%
Protein 1.83g 2.2g 1%
Calories 31kcal 20kcal 1%
Carbs 6.97g 3.88g 1%
Calcium 37mg 24mg 1%
Fats 0.22g 0.12g 0%
Net carbs 4.27g 1.78g N/A
Potassium 211mg 202mg 0%
Sugar 3.26g 1.88g N/A
Starch 0.88g 0%
Sodium 6mg 2mg 0%
Vitamin A 35µg 38µg 0%
Choline 15.3mg 16mg 0%
Saturated fat 0.05g 0.04g 0%
Monounsaturated fat 0.01g 0g 0%
Polyunsaturated fat 0.113g 0.05g 0%
Tryptophan 0.019mg 0.027mg 0%
Threonine 0.079mg 0.084mg 0%
Isoleucine 0.066mg 0.075mg 0%
Leucine 0.112mg 0.128mg 0%
Lysine 0.088mg 0.104mg 0%
Methionine 0.022mg 0.031mg 0%
Phenylalanine 0.067mg 0.075mg 0%
Valine 0.09mg 0.115mg 0%
Histidine 0.034mg 0.049mg 0%
Fructose 1.39g 1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Asparagus
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
23%
Green bean raw
25%
Asparagus
Minerals Daily Need Coverage Score
16%
Green bean raw
25%
Asparagus

Comparison summary

Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 12)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $2.2)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.01g)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.