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  6. Garden asparagus vs. Yardlong bean (Asparagus bean)

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

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Differences between Garden asparagus and Yardlong bean (Asparagus bean)

  • Garden asparagus is higher in Copper, Iron, and Vitamin B6, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, and Magnesium.
  • Garden asparagus's daily need coverage for Copper is 16% higher.
  • Garden asparagus has 4 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Garden asparagus has 0.091mg of Vitamin B6, Yardlong bean (Asparagus bean) has only 0.024mg.

The food types used in this comparison are Asparagus, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +118.4%
Contains less Sodium -50%
Contains more Zinc +50%
Contains more Copper +302.1%
Contains more Selenium +53.3%
Contains more Calcium +83.3%
Contains more Magnesium +200%
Contains more Potassium +43.6%
Contains more Manganese +27.2%
Equal in Phosphorus - 57
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
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 Iron +118.4%
Contains less Sodium -50%
Contains more Zinc +50%
Contains more Copper +302.1%
Contains more Selenium +53.3%
Contains more Calcium +83.3%
Contains more Magnesium +200%
Contains more Potassium +43.6%
Contains more Manganese +27.2%
Equal in Phosphorus - 57

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.
Garden asparagus
Garden asparagus
9
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +68%
Contains more Vitamin B1 +68.2%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +437.3%
Contains more Vitamin B6 +279.2%
Contains more Folate +15.6%
Contains more Vitamin C +189.3%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +68%
Contains more Vitamin B1 +68.2%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +437.3%
Contains more Vitamin B6 +279.2%
Contains more Folate +15.6%
Contains more Vitamin C +189.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +20%
Contains more Protein +15%
Contains more Carbs +136.6%
Contains more Other +24.1%
Equal in Water - 87.47
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +20%
Contains more Protein +15%
Contains more Carbs +136.6%
Contains more Other +24.1%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Polyunsaturated fat +19%
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +∞%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 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 +19%
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Yardlong bean (Asparagus bean) Opinion
Net carbs 1.78g 9.18g Yardlong bean (Asparagus bean)
Protein 2.2g 2.53g Yardlong bean (Asparagus bean)
Fats 0.12g 0.1g Garden asparagus
Carbs 3.88g 9.18g Yardlong bean (Asparagus bean)
Calories 20kcal 47kcal Yardlong bean (Asparagus bean)
Fructose 1g Garden asparagus
Sugar 1.88g Yardlong bean (Asparagus bean)
Fiber 2.1g Garden asparagus
Calcium 24mg 44mg Yardlong bean (Asparagus bean)
Iron 2.14mg 0.98mg Garden asparagus
Magnesium 14mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 52mg 57mg Yardlong bean (Asparagus bean)
Potassium 202mg 290mg Yardlong bean (Asparagus bean)
Sodium 2mg 4mg Garden asparagus
Zinc 0.54mg 0.36mg Garden asparagus
Copper 0.189mg 0.047mg Garden asparagus
Manganese 0.158mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 2.3µg 1.5µg Garden asparagus
Vitamin A 756IU 450IU Garden asparagus
Vitamin A RAE 38µg 23µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.143mg 0.085mg Garden asparagus
Vitamin B2 0.141mg 0.099mg Garden asparagus
Vitamin B3 0.978mg 0.63mg Garden asparagus
Vitamin B5 0.274mg 0.051mg Garden asparagus
Vitamin B6 0.091mg 0.024mg Garden asparagus
Folate 52µg 45µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.084mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.075mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.128mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.104mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.031mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.075mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.115mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.049mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.04g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0g 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.05g 0.042g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
25%
Garden asparagus
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 - 1.88g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.