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Asparagus vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are asparagus and kidney beans raw different?

  • Kidney beans raw is higher than asparagus in fiber, folate, copper, iron, phosphorus, manganese, potassium, vitamin B1, magnesium, and vitamin B6.
  • Kidney beans raw covers your daily need for fiber, 91% more than asparagus.

Asparagus, raw and Beans, kidney, all types, mature seeds, raw types were used in this article.

Infographic

Asparagus vs Kidney beans raw 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.
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +596%
Contains more IronIron +283.2%
Contains more CopperCopper +406.9%
Contains more ZincZinc +416.7%
Contains more PhosphorusPhosphorus +682.7%
Contains more ManganeseManganese +546.2%
Contains more SeleniumSelenium +39.1%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +24.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +413.6%
Contains more Vitamin KVitamin K +118.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +269.9%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +110.6%
Contains more Vitamin B5Vitamin B5 +184.7%
Contains more Vitamin B6Vitamin B6 +336.3%
Contains more FolateFolate +657.7%
~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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +693.4%
Contains more ProteinProtein +971.8%
Contains more FatsFats +591.7%
Contains more CarbsCarbs +1446.6%
Contains more OtherOther +560.3%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +814%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Kidney beans raw DV% diff.
Fiber 2.1g 24.9g 91%
Folate 52µg 394µg 86%
Copper 0.189mg 0.958mg 85%
Iron 2.14mg 8.2mg 76%
Phosphorus 52mg 407mg 51%
Protein 2.2g 23.58g 43%
Manganese 0.158mg 1.021mg 38%
Potassium 202mg 1406mg 35%
Vitamin B1 0.143mg 0.529mg 32%
Magnesium 14mg 140mg 30%
Vitamin B6 0.091mg 0.397mg 24%
Zinc 0.54mg 2.79mg 20%
Vitamin K 41.6µg 19µg 19%
Carbs 3.88g 60.01g 19%
Calories 20kcal 333kcal 16%
Calcium 24mg 143mg 12%
Vitamin B5 0.274mg 0.78mg 10%
Vitamin B3 0.978mg 2.06mg 7%
Vitamin E 1.13mg 0.22mg 6%
Vitamin B2 0.141mg 0.219mg 6%
Vitamin A 38µg 0µg 4%
Choline 16mg 3%
Polyunsaturated fat 0.05g 0.457g 3%
Selenium 2.3µg 3.2µg 2%
Sodium 2mg 24mg 1%
Fructose 1g 1%
Fats 0.12g 0.83g 1%
Vitamin C 5.6mg 4.5mg 1%
Net carbs 1.78g 35.11g N/A
Sugar 1.88g 2.23g N/A
Saturated fat 0.04g 0.12g 0%
Monounsaturated fat 0g 0.064g 0%
Tryptophan 0.027mg 0.279mg 0%
Threonine 0.084mg 0.992mg 0%
Isoleucine 0.075mg 1.041mg 0%
Leucine 0.128mg 1.882mg 0%
Lysine 0.104mg 1.618mg 0%
Methionine 0.031mg 0.355mg 0%
Phenylalanine 0.075mg 1.275mg 0%
Valine 0.115mg 1.233mg 0%
Histidine 0.049mg 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Kidney beans 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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
25%
Asparagus
130%
Kidney beans raw

Comparison summary

Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.08g)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.