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  6. Asparagus vs. Yardlong beans

Asparagus vs. Yardlong beans — In-Depth Nutrition Comparison

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Differences between asparagus and yardlong beans

  • Asparagus is higher in copper, iron, vitamin A, and vitamin B6; however, yardlong beans is richer in vitamin C and magnesium.
  • Asparagus's daily need coverage for copper is 16% higher.
  • Asparagus has 4 times more vitamin B6 than yardlong beans. While asparagus has 0.091mg of vitamin B6, yardlong beans has only 0.024mg.
  • Asparagus has a lower glycemic index (32) than yardlong beans (86).

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

Infographic

Asparagus vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more IronIron +118.4%
Contains more CopperCopper +302.1%
Contains more ZincZinc +50%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +53.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +43.6%
Contains more ManganeseManganese +27.2%
~equal in Phosphorus ~57mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
Contains more Vitamin AVitamin A +65.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +68.2%
Contains more Vitamin B2Vitamin B2 +42.4%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more Vitamin B5Vitamin B5 +437.3%
Contains more Vitamin B6Vitamin B6 +279.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.6%
Contains more Vitamin CVitamin C +189.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Yardlong beans DV% diff.
Vitamin K 41.6µg 35%
Copper 0.189mg 0.047mg 16%
Iron 2.14mg 0.98mg 15%
Vitamin C 5.6mg 16.2mg 12%
Fiber 2.1g 8%
Vitamin E 1.13mg 8%
Magnesium 14mg 42mg 7%
Vitamin B1 0.143mg 0.085mg 5%
Vitamin B6 0.091mg 0.024mg 5%
Vitamin B5 0.274mg 0.051mg 4%
Potassium 202mg 290mg 3%
Vitamin B2 0.141mg 0.099mg 3%
Choline 16mg 3%
Carbs 3.88g 9.18g 2%
Calcium 24mg 44mg 2%
Zinc 0.54mg 0.36mg 2%
Vitamin A 38µg 23µg 2%
Manganese 0.158mg 0.201mg 2%
Vitamin B3 0.978mg 0.63mg 2%
Folate 52µg 45µg 2%
Calories 20kcal 47kcal 1%
Protein 2.2g 2.53g 1%
Phosphorus 52mg 57mg 1%
Selenium 2.3µg 1.5µg 1%
Fructose 1g 1%
Fats 0.12g 0.1g 0%
Net carbs 1.78g 9.18g N/A
Sugar 1.88g N/A
Sodium 2mg 4mg 0%
Saturated fat 0.04g 0.026g 0%
Monounsaturated fat 0g 0.009g 0%
Polyunsaturated fat 0.05g 0.042g 0%
Tryptophan 0.027mg 0.029mg 0%
Threonine 0.084mg 0.094mg 0%
Isoleucine 0.075mg 0.135mg 0%
Leucine 0.128mg 0.18mg 0%
Lysine 0.104mg 0.166mg 0%
Methionine 0.031mg 0.036mg 0%
Phenylalanine 0.075mg 0.139mg 0%
Valine 0.115mg 0.146mg 0%
Histidine 0.049mg 0.082mg 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
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 FatsFats +20%
Contains more ProteinProtein +15%
Contains more CarbsCarbs +136.6%
Contains more OtherOther +24.1%
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Poly. FatPolyunsaturated fat +19%
Contains less Sat. FatSaturated fat -35%
Contains more Mono. FatMonounsaturated fat +∞%

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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. Yardlong beans - 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.