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  6. Refried beans vs. Yardlong bean (Asparagus bean) raw

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

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Important differences between refried beans and yardlong bean (Asparagus bean) raw

  • Refried beans have more iron, copper, selenium, and vitamin B6; however, yardlong bean (Asparagus bean) raw has more vitamin A, vitamin C, and folate.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin A is 17% more.
  • Refried beans have 93 times more sodium than yardlong bean (Asparagus bean) raw. Refried beans have 370mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than refried beans.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Yardlong bean, raw.

Infographic

Refried beans vs Yardlong bean (Asparagus bean) raw 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +32.9%
Contains more IronIron +206.4%
Contains more CopperCopper +168.8%
Contains more ZincZinc +56.8%
Contains more PhosphorusPhosphorus +55.9%
Contains more ManganeseManganese +41%
Contains more SeleniumSelenium +286.7%
Contains more MagnesiumMagnesium +25.7%
Contains more CalciumCalcium +72.4%
Contains less SodiumSodium -98.9%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 B5Vitamin B5 +243.6%
Contains more Vitamin B6Vitamin B6 +329.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +213.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40.8%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more FolateFolate +463.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Yardlong bean (Asparagus bean) raw DV% diff.
Histidine 153mg 0.09mg 22%
Sodium 370mg 4mg 16%
Fiber 3.7g 15%
Vitamin C 6mg 18.8mg 14%
Folate 11µg 62µg 13%
Iron 1.44mg 0.47mg 12%
Copper 0.129mg 0.048mg 9%
Selenium 5.8µg 1.5µg 8%
Vitamin B6 0.103mg 0.024mg 6%
Vitamin A 0µg 43µg 5%
Phosphorus 92mg 59mg 5%
Protein 4.98g 2.8g 4%
Manganese 0.289mg 0.205mg 4%
Choline 21.2mg 4%
Starch 7.43g 3%
Vitamin B1 0.076mg 0.107mg 3%
Vitamin B5 0.189mg 0.055mg 3%
Vitamin K 2.1µg 2%
Vitamin B2 0.079mg 0.11mg 2%
Saturated fat 0.631g 0.105g 2%
Calories 90kcal 47kcal 2%
Polyunsaturated fat 0.543g 0.169g 2%
Zinc 0.58mg 0.37mg 2%
Potassium 319mg 240mg 2%
Calcium 29mg 50mg 2%
Magnesium 35mg 44mg 2%
Carbs 13.55g 8.35g 2%
Fats 2.01g 0.4g 2%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.601g 0.036g 1%
Net carbs 9.85g 8.35g N/A
Sugar 0.54g N/A
Vitamin B3 0.367mg 0.41mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.032mg 0%
Threonine 0.231mg 0.104mg 0%
Isoleucine 0.242mg 0.15mg 0%
Leucine 0.438mg 0.2mg 0%
Lysine 0.377mg 0.184mg 0%
Methionine 0.083mg 0.04mg 0%
Phenylalanine 0.297mg 0.154mg 0%
Valine 0.287mg 0.162mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +77.9%
Contains more FatsFats +402.5%
Contains more CarbsCarbs +62.3%
Contains more OtherOther +185%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 more Mono. FatMonounsaturated fat +1569.4%
Contains more Poly. FatPolyunsaturated fat +221.3%
Contains less Sat. FatSaturated fat -83.4%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.