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  6. Asparagus vs. Navy bean raw

Asparagus vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the differences between asparagus and navy bean raw?

  • Asparagus is higher in vitamin A, yet navy bean raw is higher in magnesium, vitamin B1, folate, copper, vitamin C, vitamin B5, manganese, vitamin B6, and phosphorus.
  • Navy bean raw's daily need coverage for magnesium is 21% more.
  • Asparagus has 189 times more vitamin A than navy bean raw. While asparagus has 756IU of vitamin A, navy bean raw has only 4IU.

We used Asparagus, raw and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Asparagus vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +60%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +283.3%
Contains more MagnesiumMagnesium +621.4%
Contains more PotassiumPotassium +52%
Contains more CopperCopper +88.4%
Contains more ZincZinc +64.8%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +158.2%
~equal in Iron ~1.93mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +235.7%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B5Vitamin B5 +201.1%
Contains more Vitamin B6Vitamin B6 +109.9%
Contains more FolateFolate +153.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Navy bean raw DV% diff.
Vitamin K 41.6µg 35%
Magnesium 14mg 101mg 21%
Vitamin B1 0.143mg 0.39mg 21%
Folate 52µg 132µg 20%
Copper 0.189mg 0.356mg 19%
Vitamin C 5.6mg 18.8mg 15%
Vitamin B5 0.274mg 0.825mg 11%
Manganese 0.158mg 0.408mg 11%
Protein 2.2g 6.15g 8%
Vitamin E 1.13mg 8%
Vitamin B6 0.091mg 0.191mg 8%
Fiber 2.1g 8%
Phosphorus 52mg 100mg 7%
Vitamin B2 0.141mg 0.215mg 6%
Vitamin A 38µg 0µg 4%
Iron 2.14mg 1.93mg 3%
Zinc 0.54mg 0.89mg 3%
Potassium 202mg 307mg 3%
Carbs 3.88g 13.05g 3%
Choline 16mg 3%
Selenium 2.3µg 0.6µg 3%
Polyunsaturated fat 0.05g 0.407g 2%
Calories 20kcal 67kcal 2%
Vitamin B3 0.978mg 1.22mg 2%
Fats 0.12g 0.7g 1%
Fructose 1g 1%
Calcium 24mg 15mg 1%
Net carbs 1.78g 13.05g N/A
Sugar 1.88g N/A
Sodium 2mg 13mg 0%
Saturated fat 0.04g 0.085g 0%
Monounsaturated fat 0g 0.052g 0%
Tryptophan 0.027mg 0.064mg 0%
Threonine 0.084mg 0.258mg 0%
Isoleucine 0.075mg 0.273mg 0%
Leucine 0.128mg 0.442mg 0%
Lysine 0.104mg 0.35mg 0%
Methionine 0.031mg 0.064mg 0%
Phenylalanine 0.075mg 0.31mg 0%
Valine 0.115mg 0.316mg 0%
Histidine 0.049mg 0.172mg 0%

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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +17.8%
Contains more ProteinProtein +179.5%
Contains more FatsFats +483.3%
Contains more CarbsCarbs +236.3%
Contains more OtherOther +63.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +714%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.