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Green bean vs. Yardlong bean — Nutrition Comparison and Health Impact

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 15, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Green bean raw
vs
Yardlong bean (Asparagus bean) raw

Summary

Yardlong beans are richer in proteins, vitamins C, A, and B1, and minerals than green beans. They also contain lower sodium.

On the other hand, green beans are richer in vitamins B3, B5, B6, and fiber. The GI of green beans is also lower.

Introduction

Yardlong bean vs. green bean is what we are going to talk about in this article, focusing on their nutrition and health impact.

What's The Actual Difference?

Even though long beans and green beans are members of the same legume family, there are some subtle differences between them. The main difference is texture and appearance. Green beans, for example, taste good when steamed or boiled. When long beans are treated with water, they typically become soggy and bland. Besides, green bean pods are 6-8 inches long, while yardlong beans can reach 24 and 26 inches long.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between yardlong beans and green beans.

Calories

Green beans have 31 calories per 100g, whereas yardlong bean contains 47 calories per 100g. Both are considered low-calorie food.

Carbs

Yardlong beans are extremely low in carbohydrates. They have 8g of carbs per 100 g serving. However, they are deficient in dietary fiber. Green beans have 6.97g of carbs per 100g, of which 2.7g is fiber, and 4.27g is net carbs.

Minerals

Yardlong beans have more calcium, magnesium, phosphorus, zinc, potassium, and less sodium than green beans. 

However, green bean provides more iron and copper

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 Iron +119.1%
Contains more Copper +43.8%
Contains more Calcium +35.1%
Contains more Magnesium +76%
Contains more Phosphorus +55.3%
Contains more Potassium +13.7%
Contains less Sodium -33.3%
Contains more Zinc +54.2%
Contains more Selenium +150%
Equal in Manganese - 0.205
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Iron +119.1%
Contains more Copper +43.8%
Contains more Calcium +35.1%
Contains more Magnesium +76%
Contains more Phosphorus +55.3%
Contains more Potassium +13.7%
Contains less Sodium -33.3%
Contains more Zinc +54.2%
Contains more Selenium +150%
Equal in Manganese - 0.205

Vitamins

Green bean contains a significantly higher amount of Vitamin B3, three times more B5, and four times more B6. 

Yardlong bean provides more Vitamin A, C, B1, and folate.

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 B3 +79%
Contains more Vitamin B5 +309.1%
Contains more Vitamin B6 +487.5%
Contains more Vitamin A +25.4%
Contains more Vitamin C +54.1%
Contains more Vitamin B1 +30.5%
Contains more Folate +87.9%
Equal in Vitamin B2 - 0.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 9% 108%
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 B3 +79%
Contains more Vitamin B5 +309.1%
Contains more Vitamin B6 +487.5%
Contains more Vitamin A +25.4%
Contains more Vitamin C +54.1%
Contains more Vitamin B1 +30.5%
Contains more Folate +87.9%
Equal in Vitamin B2 - 0.11

Glycemic Index

Green beans are lower in GI than yardlong beans. Despite having a low sugar content, yardlong beans have a high glycemic index. The GI of green beans is 20, which is considered a low glycemic index.

Acidity

The pH value of yardlong and green beans, generally, has been calculated to be equal to 3.3, making them alkaline food.

Health Benefits

Diabetes

Almost all vegetables, including yardlong beans, can help control blood sugar levels and prevent diabetes.

Yardlong beans contain chemical compounds that may help increase insulin production and glucose absorption, which aids in managing diabetes.

Because yardlong beans are low in calories and sugar, they are suitable for diabetic diets [1].

Cancer

Both yardlong and green beans contain a lot of antioxidants. They are high in Vitamin C, beta-carotene, a variety of carotenoids such as lutein, beta-carotene, violaxanthin, and neoxanthin, and flavonoids such as quercetin, kaempferol, catechin, epicatechins, and procyanidins, all of which have antioxidant properties and may help prevent certain types of cancer [2].

Downsides and Risks

Allergy

People with favism or immune allergies to legumes should avoid consuming them.

Some people who are allergic to legumes are sensitive to all types of legumes. In contrast, others may consume various legumes and experience symptoms from only one or two types of legumes. Symptoms of a legume allergy include abdominal pain and vomiting, itching, redness of the skin, and hives, which often appear around the mouth. Wheezing and anaphylaxis are symptoms of severe cases [3].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 15, 2022
Medically reviewed by Igor Bussel

Infographic

Green bean raw vs Yardlong bean (Asparagus bean) raw infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53%
Contains more Fats +81.8%
Contains more Carbs +19.8%
Equal in Water - 87.85
Equal in Other - 0.6
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +53%
Contains more Fats +81.8%
Contains more Carbs +19.8%
Equal in Water - 87.85
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +49.6%
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -52.4%
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +49.6%

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 Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Yardlong bean (Asparagus bean) raw Opinion
Net carbs 4.27g 8.35g Yardlong bean (Asparagus bean) raw
Protein 1.83g 2.8g Yardlong bean (Asparagus bean) raw
Fats 0.22g 0.4g Yardlong bean (Asparagus bean) raw
Carbs 6.97g 8.35g Yardlong bean (Asparagus bean) raw
Calories 31kcal 47kcal Yardlong bean (Asparagus bean) raw
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 3.26g Yardlong bean (Asparagus bean) raw
Fiber 2.7g Green bean raw
Calcium 37mg 50mg Yardlong bean (Asparagus bean) raw
Iron 1.03mg 0.47mg Green bean raw
Magnesium 25mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 38mg 59mg Yardlong bean (Asparagus bean) raw
Potassium 211mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 6mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 0.24mg 0.37mg Yardlong bean (Asparagus bean) raw
Copper 0.069mg 0.048mg Green bean raw
Manganese 0.216mg 0.205mg Green bean raw
Selenium 0.6µg 1.5µg Yardlong bean (Asparagus bean) raw
Vitamin A 690IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 35µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.41mg Green bean raw
Vitamin C 12.2mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.082mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.104mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.734mg 0.41mg Green bean raw
Vitamin B5 0.225mg 0.055mg Green bean raw
Vitamin B6 0.141mg 0.024mg Green bean raw
Folate 33µg 62µg Yardlong bean (Asparagus bean) raw
Choline 15.3mg Green bean raw
Vitamin K 43µg Green bean raw
Tryptophan 0.019mg 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.079mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.066mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.112mg 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.088mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.022mg 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.067mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.09mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.034mg 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.05g 0.105g Green bean raw
Monounsaturated Fat 0.01g 0.036g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.113g 0.169g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw 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
26%
Green bean raw
18%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
16%
Green bean raw
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 - 3.26g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 2mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 66)
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.
Which food is richer in vitamins?
?
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. 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.