Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Asparagus vs. Bean raw — In-Depth Nutrition Comparison

Compare

Summary of differences between asparagus and bean raw

  • The amount of folate, copper, fiber, phosphorus, vitamin B1, selenium, manganese, magnesium, iron, and potassium in bean raw is higher than in asparagus.
  • Bean raw covers your daily need for folate, 118% more than asparagus.

These are the specific foods used in this comparison Asparagus, raw and Beans, pinto, mature seeds, raw.

Infographic

Asparagus vs 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +1157.1%
Contains more CalciumCalcium +370.8%
Contains more PotassiumPotassium +589.6%
Contains more IronIron +136.9%
Contains more CopperCopper +372.5%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +690.4%
Contains more ManganeseManganese +626.6%
Contains more SeleniumSelenium +1113%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +438.1%
Contains more Vitamin KVitamin K +642.9%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin B1Vitamin B1 +398.6%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B5Vitamin B5 +186.5%
Contains more Vitamin B6Vitamin B6 +420.9%
Contains more FolateFolate +909.6%
Contains more CholineCholine +313.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +722.8%
Contains more ProteinProtein +873.6%
Contains more FatsFats +925%
Contains more CarbsCarbs +1512.1%
Contains more OtherOther +498.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +714%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +760.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Asparagus Bean raw
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Asparagus Bean raw DV% diff.
Folate 52µg 525µg 118%
Copper 0.189mg 0.893mg 78%
Fiber 2.1g 15.5g 54%
Phosphorus 52mg 411mg 51%
Vitamin B1 0.143mg 0.713mg 48%
Selenium 2.3µg 27.9µg 47%
Manganese 0.158mg 1.148mg 43%
Magnesium 14mg 176mg 39%
Protein 2.2g 21.42g 38%
Iron 2.14mg 5.07mg 37%
Potassium 202mg 1393mg 35%
Vitamin K 41.6µg 5.6µg 30%
Vitamin B6 0.091mg 0.474mg 29%
Carbs 3.88g 62.55g 20%
Calories 20kcal 347kcal 16%
Zinc 0.54mg 2.28mg 16%
Starch 34.17g 14%
Vitamin B5 0.274mg 0.785mg 10%
Calcium 24mg 113mg 9%
Choline 16mg 66.2mg 9%
Vitamin E 1.13mg 0.21mg 6%
Vitamin B2 0.141mg 0.212mg 5%
Vitamin A 38µg 0µg 4%
Polyunsaturated fat 0.05g 0.407g 2%
Fats 0.12g 1.23g 2%
Monounsaturated fat 0g 0.229g 1%
Saturated fat 0.04g 0.235g 1%
Fructose 1g 0g 1%
Vitamin C 5.6mg 6.3mg 1%
Vitamin B3 0.978mg 1.174mg 1%
Net carbs 1.78g 47.05g N/A
Sugar 1.88g 2.11g N/A
Sodium 2mg 12mg 0%
Tryptophan 0.027mg 0.237mg 0%
Threonine 0.084mg 0.81mg 0%
Isoleucine 0.075mg 0.871mg 0%
Leucine 0.128mg 1.558mg 0%
Lysine 0.104mg 1.356mg 0%
Methionine 0.031mg 0.259mg 0%
Phenylalanine 0.075mg 1.095mg 0%
Valine 0.115mg 0.998mg 0%
Histidine 0.049mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
25%
Asparagus
67%
Bean raw
Minerals Daily Need Coverage Score
25%
Asparagus
131%
Bean raw

Comparison summary

Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $2.5)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.195g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.