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  6. Edamame vs. Yardlong bean (Asparagus bean)

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

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Important differences between Edamame and Yardlong bean (Asparagus bean)

  • Edamame has more Folate, Manganese, Copper, Iron, Phosphorus, Vitamin B1, Zinc, Vitamin B5, and Vitamin B6, however, Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Edamame's daily need coverage for Folate is 67% more.
  • Edamame contains 8 times more Vitamin B5 than Yardlong bean (Asparagus bean). Edamame contains 0.395mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.051mg.

The food varieties used in the comparison are Edamame, frozen, prepared and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Edamame vs Yardlong bean (Asparagus bean) 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.
Edamame
Edamame
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +43.2%
Contains more Iron +131.6%
Contains more Magnesium +52.4%
Contains more Phosphorus +196.5%
Contains more Potassium +50.3%
Contains more Zinc +280.6%
Contains more Copper +634%
Contains more Manganese +409.5%
Contains less Sodium -33.3%
Contains more Selenium +87.5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +43.2%
Contains more Iron +131.6%
Contains more Magnesium +52.4%
Contains more Phosphorus +196.5%
Contains more Potassium +50.3%
Contains more Zinc +280.6%
Contains more Copper +634%
Contains more Manganese +409.5%
Contains less Sodium -33.3%
Contains more Selenium +87.5%

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.
Edamame
Edamame
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B5 +674.5%
Contains more Vitamin B6 +316.7%
Contains more Folate +591.1%
Contains more Vitamin A +51%
Contains more Vitamin C +165.6%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Yardlong bean (Asparagus bean)
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 +135.3%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B5 +674.5%
Contains more Vitamin B6 +316.7%
Contains more Folate +591.1%
Contains more Vitamin A +51%
Contains more Vitamin C +165.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +370.8%
Contains more Fats +5100%
Contains more Other +68.1%
Contains more Water +20.2%
Equal in Carbs - 9.18
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Yardlong bean (Asparagus bean)
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 +370.8%
Contains more Fats +5100%
Contains more Other +68.1%
Contains more Water +20.2%
Equal in Carbs - 9.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +14144.4%
Contains more Polyunsaturated fat +5033.3%
Contains less Saturated Fat -95.8%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +14144.4%
Contains more Polyunsaturated fat +5033.3%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Yardlong bean (Asparagus bean) Opinion
Net carbs 3.71g 9.18g Yardlong bean (Asparagus bean)
Protein 11.91g 2.53g Edamame
Fats 5.2g 0.1g Edamame
Carbs 8.91g 9.18g Yardlong bean (Asparagus bean)
Calories 121kcal 47kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Yardlong bean (Asparagus bean)
Fiber 5.2g Edamame
Calcium 63mg 44mg Edamame
Iron 2.27mg 0.98mg Edamame
Magnesium 64mg 42mg Edamame
Phosphorus 169mg 57mg Edamame
Potassium 436mg 290mg Edamame
Sodium 6mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.37mg 0.36mg Edamame
Copper 0.345mg 0.047mg Edamame
Manganese 1.024mg 0.201mg Edamame
Selenium 0.8µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 298IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 15µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.2mg 0.085mg Edamame
Vitamin B2 0.155mg 0.099mg Edamame
Vitamin B3 0.915mg 0.63mg Edamame
Vitamin B5 0.395mg 0.051mg Edamame
Vitamin B6 0.1mg 0.024mg Edamame
Folate 311µg 45µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg 0.029mg Edamame
Threonine 0.331mg 0.094mg Edamame
Isoleucine 0.3mg 0.135mg Edamame
Leucine 0.745mg 0.18mg Edamame
Lysine 0.745mg 0.166mg Edamame
Methionine 0.141mg 0.036mg Edamame
Phenylalanine 0.488mg 0.139mg Edamame
Valine 0.324mg 0.146mg Edamame
Histidine 0.267mg 0.082mg Edamame
Trans Fat 0.009g 0g Yardlong bean (Asparagus bean)
Saturated Fat 0.62g 0.026g Yardlong bean (Asparagus bean)
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 0.009g Edamame
Polyunsaturated fat 2.156g 0.042g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame 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
42%
Edamame
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
55%
Edamame
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 - 2.18g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.594g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.