Green beans vs. Asparagus — In-Depth Nutrition Comparison
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The main differences between green beans and asparagus
- Green beans have more manganese and vitamin K; however, asparagus has more iron, copper, and vitamin B1.
- Daily need coverage for iron for asparagus is 19% higher.
- Asparagus has 2 times less manganese than green beans. Green beans have 0.285mg of manganese, while asparagus has 0.158mg.
- Asparagus has a higher glycemic index than green beans.
Food types used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Asparagus, 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 MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +83.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +80.4% |
| Contains more PotassiumPotassium | +38.4% |
| Contains more IronIron | +229.2% |
| Contains more CopperCopper | +231.6% |
| Contains more ZincZinc | +116% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains more SeleniumSelenium | +1050% |
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 CVitamin C | +73.2% |
| Contains more Vitamin KVitamin K | +15.1% |
| Contains more Vitamin AVitamin A | +18.8% |
| Contains more Vitamin EVitamin E | +145.7% |
| Contains more Vitamin B1Vitamin B1 | +93.2% |
| Contains more Vitamin B2Vitamin B2 | +45.4% |
| Contains more Vitamin B3Vitamin B3 | +59.3% |
| Contains more Vitamin B5Vitamin B5 | +270.3% |
| Contains more Vitamin B6Vitamin B6 | +62.5% |
| Contains more FolateFolate | +57.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.65mg | 2.14mg | 19% |
| Copper | 0.057mg | 0.189mg | 15% |
| Vitamin B1 | 0.074mg | 0.143mg | 6% |
| Manganese | 0.285mg | 0.158mg | 6% |
| Vitamin C | 9.7mg | 5.6mg | 5% |
| Folate | 33µg | 52µg | 5% |
| Vitamin K | 47.9µg | 41.6µg | 5% |
| Selenium | 0.2µg | 2.3µg | 4% |
| Vitamin B5 | 0.074mg | 0.274mg | 4% |
| Fiber | 3.2g | 2.1g | 4% |
| Vitamin E | 0.46mg | 1.13mg | 4% |
| Vitamin B6 | 0.056mg | 0.091mg | 3% |
| Zinc | 0.25mg | 0.54mg | 3% |
| Phosphorus | 29mg | 52mg | 3% |
| Vitamin B2 | 0.097mg | 0.141mg | 3% |
| Calcium | 44mg | 24mg | 2% |
| Potassium | 146mg | 202mg | 2% |
| Vitamin B3 | 0.614mg | 0.978mg | 2% |
| Polyunsaturated fat | 0.145g | 0.05g | 1% |
| Calories | 35kcal | 20kcal | 1% |
| Protein | 1.89g | 2.2g | 1% |
| Carbs | 7.88g | 3.88g | 1% |
| Vitamin A | 32µg | 38µg | 1% |
| Fructose | 1g | 1% | |
| Magnesium | 18mg | 14mg | 1% |
| Fats | 0.28g | 0.12g | 0% |
| Net carbs | 4.68g | 1.78g | N/A |
| Sugar | 3.63g | 1.88g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Choline | 16.9mg | 16mg | 0% |
| Saturated fat | 0.064g | 0.04g | 0% |
| Monounsaturated fat | 0.011g | 0g | 0% |
| Tryptophan | 0.02mg | 0.027mg | 0% |
| Threonine | 0.082mg | 0.084mg | 0% |
| Isoleucine | 0.069mg | 0.075mg | 0% |
| Leucine | 0.116mg | 0.128mg | 0% |
| Lysine | 0.091mg | 0.104mg | 0% |
| Methionine | 0.023mg | 0.031mg | 0% |
| Phenylalanine | 0.069mg | 0.075mg | 0% |
| Valine | 0.093mg | 0.115mg | 0% |
| Histidine | 0.035mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +133.3% |
| Contains more CarbsCarbs | +103.1% |
| Contains more OtherOther | +25.9% |
| Contains more ProteinProtein | +16.4% |
~equal in
Water
~93.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
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 | +190% |
| Contains less Sat. FatSaturated fat | -37.5% |
