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  6. Escarole vs. Yardlong bean (Asparagus bean)

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

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The main differences between Escarole and Yardlong bean (Asparagus bean)

  • Escarole has more Vitamin B5, Folate, Manganese, and Vitamin A RAE, however, Yardlong bean (Asparagus bean) has more Vitamin C, Magnesium, and Phosphorus.
  • Daily need coverage for Vitamin B5 from Escarole is 16% higher.
  • Yardlong bean (Asparagus bean) has 4 times less Vitamin A RAE than Escarole. Escarole has 94µg of Vitamin A RAE, while Yardlong bean (Asparagus bean) has 23µg.

Food types used in this article are Escarole, cooked, boiled, drained, no salt added and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Escarole 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.
Escarole
Escarole
4
:
6
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Zinc +91.7%
Contains more Copper +85.1%
Contains more Manganese +91.5%
Contains more Iron +36.1%
Contains more Magnesium +223.1%
Contains more Phosphorus +159.1%
Contains more Potassium +18.4%
Contains less Sodium -78.9%
Contains more Selenium +650%
Equal in Calcium - 44
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
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 Zinc +91.7%
Contains more Copper +85.1%
Contains more Manganese +91.5%
Contains more Iron +36.1%
Contains more Magnesium +223.1%
Contains more Phosphorus +159.1%
Contains more Potassium +18.4%
Contains less Sodium -78.9%
Contains more Selenium +650%
Equal in Calcium - 44

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.
Escarole
Escarole
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +319.6%
Contains more Vitamin B5 +1519.6%
Contains more Folate +73.3%
Contains more Vitamin C +390.9%
Contains more Vitamin B1 +44.1%
Contains more Vitamin B2 +59.7%
Contains more Vitamin B3 +101.9%
Contains more Vitamin B6 +50%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 A +319.6%
Contains more Vitamin B5 +1519.6%
Contains more Folate +73.3%
Contains more Vitamin C +390.9%
Contains more Vitamin B1 +44.1%
Contains more Vitamin B2 +59.7%
Contains more Vitamin B3 +101.9%
Contains more Vitamin B6 +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +80%
Contains more Other +81.9%
Contains more Protein +120%
Contains more Carbs +199%
Equal in Water - 87.47
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 Fats +80%
Contains more Other +81.9%
Contains more Protein +120%
Contains more Carbs +199%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Polyunsaturated fat +92.9%
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +125%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 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 Polyunsaturated fat +92.9%
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +125%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Yardlong bean (Asparagus bean) Opinion
Net carbs 0.27g 9.18g Yardlong bean (Asparagus bean)
Protein 1.15g 2.53g Yardlong bean (Asparagus bean)
Fats 0.18g 0.1g Escarole
Carbs 3.07g 9.18g Yardlong bean (Asparagus bean)
Calories 19kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 0.23g Yardlong bean (Asparagus bean)
Fiber 2.8g Escarole
Calcium 46mg 44mg Escarole
Iron 0.72mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 13mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 22mg 57mg Yardlong bean (Asparagus bean)
Potassium 245mg 290mg Yardlong bean (Asparagus bean)
Sodium 19mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.69mg 0.36mg Escarole
Copper 0.087mg 0.047mg Escarole
Manganese 0.385mg 0.201mg Escarole
Selenium 0.2µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 1888IU 450IU Escarole
Vitamin A RAE 94µg 23µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.059mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.062mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.312mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.826mg 0.051mg Escarole
Vitamin B6 0.016mg 0.024mg Yardlong bean (Asparagus bean)
Folate 78µg 45µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.046mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.066mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.09mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.058mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.013mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.049mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.058mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.021mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.042g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.004g 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.081g 0.042g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole 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
67%
Escarole
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
18%
Escarole
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 - 0.23g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 86)
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 ($)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.