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

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What are the differences between Chickpeas and Yardlong bean (Asparagus bean)?

  • Chickpeas is higher in Manganese, Copper, Folate, Iron, Phosphorus, Zinc, Vitamin B6, and Polyunsaturated fat, yet Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Chickpeas's daily need coverage for Manganese is 36% more.
  • Chickpeas has 28 times more Polyunsaturated fat than Yardlong bean (Asparagus bean). While Chickpeas has 1.156g of Polyunsaturated fat, Yardlong bean (Asparagus bean) has only 0.042g.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Yardlong bean, cooked, boiled, drained, without salt types in this article.

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Chickpeas vs Yardlong bean (Asparagus bean) 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 Calcium +11.4%
Contains more Iron +194.9%
Contains more Magnesium +14.3%
Contains more Phosphorus +194.7%
Contains more Zinc +325%
Contains more Copper +648.9%
Contains more Manganese +412.4%
Contains more Selenium +146.7%
Contains less Sodium -42.9%
Equal in Potassium - 290
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +11.4%
Contains more Iron +194.9%
Contains more Magnesium +14.3%
Contains more Phosphorus +194.7%
Contains more Zinc +325%
Contains more Copper +648.9%
Contains more Manganese +412.4%
Contains more Selenium +146.7%
Contains less Sodium -42.9%
Equal in Potassium - 290

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 B1 +36.5%
Contains more Vitamin B5 +460.8%
Contains more Vitamin B6 +479.2%
Contains more Folate +282.2%
Contains more Vitamin A +1566.7%
Contains more Vitamin C +1146.2%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +19.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +36.5%
Contains more Vitamin B5 +460.8%
Contains more Vitamin B6 +479.2%
Contains more Folate +282.2%
Contains more Vitamin A +1566.7%
Contains more Vitamin C +1146.2%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +19.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +250.2%
Contains more Fats +2490%
Contains more Carbs +198.7%
Contains more Other +27.8%
Contains more Water +45.3%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +250.2%
Contains more Fats +2490%
Contains more Carbs +198.7%
Contains more Other +27.8%
Contains more Water +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6377.8%
Contains more Polyunsaturated fat +2652.4%
Contains less Saturated Fat -90.3%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +6377.8%
Contains more Polyunsaturated fat +2652.4%
Contains less Saturated Fat -90.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Yardlong bean (Asparagus bean) Opinion
Net carbs 19.82g 9.18g Chickpeas
Protein 8.86g 2.53g Chickpeas
Fats 2.59g 0.1g Chickpeas
Carbs 27.42g 9.18g Chickpeas
Calories 164kcal 47kcal Chickpeas
Sugar 4.8g Yardlong bean (Asparagus bean)
Fiber 7.6g Chickpeas
Calcium 49mg 44mg Chickpeas
Iron 2.89mg 0.98mg Chickpeas
Magnesium 48mg 42mg Chickpeas
Phosphorus 168mg 57mg Chickpeas
Potassium 291mg 290mg Chickpeas
Sodium 7mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.53mg 0.36mg Chickpeas
Copper 0.352mg 0.047mg Chickpeas
Manganese 1.03mg 0.201mg Chickpeas
Selenium 3.7µg 1.5µg Chickpeas
Vitamin A 27IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 1µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.116mg 0.085mg Chickpeas
Vitamin B2 0.063mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.526mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.286mg 0.051mg Chickpeas
Vitamin B6 0.139mg 0.024mg Chickpeas
Folate 172µg 45µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.029mg Chickpeas
Threonine 0.329mg 0.094mg Chickpeas
Isoleucine 0.38mg 0.135mg Chickpeas
Leucine 0.631mg 0.18mg Chickpeas
Lysine 0.593mg 0.166mg Chickpeas
Methionine 0.116mg 0.036mg Chickpeas
Phenylalanine 0.475mg 0.139mg Chickpeas
Valine 0.372mg 0.146mg Chickpeas
Histidine 0.244mg 0.082mg Chickpeas
Saturated Fat 0.269g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.583g 0.009g Chickpeas
Polyunsaturated fat 1.156g 0.042g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Chickpeas
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
57%
Chickpeas
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.243g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.