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  6. Chickpea raw vs. Yardlong bean (Asparagus bean) raw

Chickpea raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and yardlong bean (Asparagus bean) raw

  • Chickpea raw is higher in manganese, folate, copper, iron, vitamin B6, vitamin B1, vitamin B5, phosphorus, and zinc, yet yardlong bean (Asparagus bean) raw is higher in vitamin C.
  • Chickpea raw covers your daily manganese needs 917% more than yardlong bean (Asparagus bean) raw.
  • Chickpea raw contains 29 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While chickpea raw contains 1.588mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.
  • The glycemic index of chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Yardlong bean, raw.

Infographic

Chickpea raw vs Yardlong bean (Asparagus bean) raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
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 +79.5%
Contains more CalciumCalcium +14%
Contains more PotassiumPotassium +199.2%
Contains more IronIron +817%
Contains more CopperCopper +1266.7%
Contains more ZincZinc +645.9%
Contains more PhosphorusPhosphorus +327.1%
Contains more ManganeseManganese +10293.2%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +345.8%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +275.9%
Contains more Vitamin B5Vitamin B5 +2787.3%
Contains more Vitamin B6Vitamin B6 +2129.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +798.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 21.306mg 0.205mg 917%
Folate 557µg 62µg 124%
Copper 0.656mg 0.048mg 68%
Fiber 12.2g 49%
Iron 4.31mg 0.47mg 48%
Vitamin B6 0.535mg 0.024mg 39%
Protein 20.47g 2.8g 35%
Vitamin B1 0.477mg 0.107mg 31%
Vitamin B5 1.588mg 0.055mg 31%
Phosphorus 252mg 59mg 28%
Zinc 2.76mg 0.37mg 22%
Choline 99.3mg 18%
Carbs 62.95g 8.35g 18%
Polyunsaturated fat 2.731g 0.169g 17%
Calories 378kcal 47kcal 17%
Vitamin C 4mg 18.8mg 16%
Potassium 718mg 240mg 14%
Fats 6.04g 0.4g 9%
Vitamin B2 0.212mg 0.11mg 8%
Magnesium 79mg 44mg 8%
Vitamin K 9µg 8%
Vitamin B3 1.541mg 0.41mg 7%
Vitamin E 0.82mg 5%
Vitamin A 3µg 43µg 4%
Selenium 0µg 1.5µg 3%
Monounsaturated fat 1.377g 0.036g 3%
Saturated fat 0.603g 0.105g 2%
Sodium 24mg 4mg 1%
Calcium 57mg 50mg 1%
Net carbs 50.75g 8.35g N/A
Sugar 10.7g N/A
Tryptophan 0.2mg 0.032mg 0%
Threonine 0.766mg 0.104mg 0%
Isoleucine 0.882mg 0.15mg 0%
Leucine 1.465mg 0.2mg 0%
Lysine 1.377mg 0.184mg 0%
Methionine 0.27mg 0.04mg 0%
Phenylalanine 1.103mg 0.154mg 0%
Valine 0.865mg 0.162mg 0%
Histidine 0.566mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 +631.1%
Contains more FatsFats +1410%
Contains more CarbsCarbs +653.9%
Contains more OtherOther +376.7%
Contains more WaterWater +1043.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 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 +3725%
Contains more Poly. FatPolyunsaturated fat +1516%
Contains less Sat. FatSaturated fat -82.6%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.