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

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How are lentil and yardlong bean (Asparagus bean) raw different?

  • Lentil is higher in iron, folate, copper, phosphorus, manganese, vitamin B6, vitamin B5, and zinc; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Daily need coverage for iron for lentil is 36% higher.
  • Lentil contains 12 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While lentil contains 0.638mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.
  • Lentil has a lower glycemic index (29) than yardlong bean (Asparagus bean) raw (86).

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) 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.
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +608.5%
Contains more CopperCopper +422.9%
Contains more ZincZinc +243.2%
Contains more PhosphorusPhosphorus +205.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +141%
Contains more SeleniumSelenium +86.7%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +163.2%

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.
Lentil
8
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B3Vitamin B3 +158.5%
Contains more Vitamin B5Vitamin B5 +1060%
Contains more Vitamin B6Vitamin B6 +641.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +191.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1153.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +222.1%
Contains more CarbsCarbs +141.1%
Contains more OtherOther +38.3%
Contains more WaterWater +26.1%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -49.5%
Contains more Mono. FatMonounsaturated fat +77.8%
~equal in Polyunsaturated fat ~0.169g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Yardlong bean (Asparagus bean) raw DV% diff.
Iron 3.33mg 0.47mg 36%
Fiber 7.9g 32%
Folate 181µg 62µg 30%
Copper 0.251mg 0.048mg 23%
Vitamin C 1.5mg 18.8mg 19%
Phosphorus 180mg 59mg 17%
Manganese 0.494mg 0.205mg 13%
Protein 9.02g 2.8g 12%
Vitamin B5 0.638mg 0.055mg 12%
Vitamin B6 0.178mg 0.024mg 12%
Zinc 1.27mg 0.37mg 8%
Choline 32.7mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B1 0.169mg 0.107mg 5%
Potassium 369mg 240mg 4%
Vitamin B3 1.06mg 0.41mg 4%
Carbs 20.13g 8.35g 4%
Vitamin B2 0.073mg 0.11mg 3%
Calories 116kcal 47kcal 3%
Calcium 19mg 50mg 3%
Selenium 2.8µg 1.5µg 2%
Magnesium 36mg 44mg 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Fats 0.38g 0.4g 0%
Net carbs 12.23g 8.35g N/A
Sugar 1.8g N/A
Sodium 2mg 4mg 0%
Saturated fat 0.053g 0.105g 0%
Monounsaturated fat 0.064g 0.036g 0%
Polyunsaturated fat 0.175g 0.169g 0%
Tryptophan 0.081mg 0.032mg 0%
Threonine 0.323mg 0.104mg 0%
Isoleucine 0.39mg 0.15mg 0%
Leucine 0.654mg 0.2mg 0%
Lysine 0.63mg 0.184mg 0%
Methionine 0.077mg 0.04mg 0%
Phenylalanine 0.445mg 0.154mg 0%
Valine 0.448mg 0.162mg 0%
Histidine 0.254mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Yardlong bean (Asparagus 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%
Lentil
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
46%
Lentil
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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 minerals?
Lentil
Lentil is relatively richer in minerals
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)

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