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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

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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Navy 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
33%
Navy bean raw
Minerals Daily Need Coverage Score
25%
Asparagus
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $2.7)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.045g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 7)
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. 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.