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Lentil vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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How are Lentil and Yardlong bean (Asparagus bean) different?

  • Lentil is higher in Iron, Folate, Copper, Phosphorus, Manganese, Vitamin B6, Vitamin B5, Zinc, and Vitamin B1, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Daily need coverage for Iron from Lentil is 36% higher.
  • Lentil contains 12 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Lentil contains 0.638mg of Vitamin B5, Yardlong bean (Asparagus bean) contains only 0.055mg.

Lentils, mature seeds, cooked, boiled, without salt and Yardlong bean, raw are the varieties used in this article.

Infographic

Lentil vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +608.5%
Contains more Phosphorus +205.1%
Contains more Potassium +53.8%
Contains less Sodium -50%
Contains more Zinc +243.2%
Contains more Copper +422.9%
Contains more Calcium +163.2%
Contains more Magnesium +22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +608.5%
Contains more Phosphorus +205.1%
Contains more Potassium +53.8%
Contains less Sodium -50%
Contains more Zinc +243.2%
Contains more Copper +422.9%
Contains more Calcium +163.2%
Contains more Magnesium +22.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +158.5%
Contains more Vitamin B5 +1060%
Contains more Vitamin B6 +641.7%
Contains more Folate +191.9%
Contains more Vitamin A +10712.5%
Contains more Vitamin C +1153.3%
Contains more Vitamin B2 +50.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +158.5%
Contains more Vitamin B5 +1060%
Contains more Vitamin B6 +641.7%
Contains more Folate +191.9%
Contains more Vitamin A +10712.5%
Contains more Vitamin C +1153.3%
Contains more Vitamin B2 +50.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Lentil Yardlong bean (Asparagus bean) Opinion
Net carbs 12.23g 8.35g Lentil
Protein 9.02g 2.8g Lentil
Fats 0.38g 0.4g Yardlong bean (Asparagus bean)
Carbs 20.13g 8.35g Lentil
Calories 116kcal 47kcal Lentil
Starch g g
Fructose g g
Sugar 1.8g g Yardlong bean (Asparagus bean)
Fiber 7.9g g Lentil
Calcium 19mg 50mg Yardlong bean (Asparagus bean)
Iron 3.33mg 0.47mg Lentil
Magnesium 36mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 180mg 59mg Lentil
Potassium 369mg 240mg Lentil
Sodium 2mg 4mg Lentil
Zinc 1.27mg 0.37mg Lentil
Copper 0.251mg 0.048mg Lentil
Vitamin A 8IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.11mg mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.169mg 0.107mg Lentil
Vitamin B2 0.073mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 1.06mg 0.41mg Lentil
Vitamin B5 0.638mg 0.055mg Lentil
Vitamin B6 0.178mg 0.024mg Lentil
Folate 181µg 62µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Lentil
Tryptophan 0.081mg 0.032mg Lentil
Threonine 0.323mg 0.104mg Lentil
Isoleucine 0.39mg 0.15mg Lentil
Leucine 0.654mg 0.2mg Lentil
Lysine 0.63mg 0.184mg Lentil
Methionine 0.077mg 0.04mg Lentil
Phenylalanine 0.445mg 0.154mg Lentil
Valine 0.448mg 0.162mg Lentil
Histidine 0.254mg 0.09mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 0.105g Lentil
Monounsaturated Fat 0.064g 0.036g Lentil
Polyunsaturated fat 0.175g 0.169g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
48
Lentil
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
17%
Yardlong bean (Asparagus bean)
Carbohydrates
20%
Lentil
8%
Yardlong bean (Asparagus bean)
Fats
2%
Lentil
2%
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 - 1.8g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Lentil
Lentil 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.