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  6. Russet potato vs. Yardlong bean (Asparagus bean)

Russet potato vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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What are the main differences between Russet potato and Yardlong bean (Asparagus bean)?

  • Russet potato is richer in Vitamin B6, Potassium, Copper, and Vitamin B5, yet Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Russet potato's daily need coverage for Vitamin B6 is 25% higher.
  • Russet potato has 7 times more Vitamin B5 than Yardlong bean (Asparagus bean). Russet potato has 0.38mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.051mg.

We used Potatoes, Russet, flesh and skin, baked and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Russet potato 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.
Russet potato
Russet potato
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Phosphorus +24.6%
Contains more Potassium +89.7%
Contains more Copper +127.7%
Contains more Manganese +13.4%
Contains more Calcium +144.4%
Contains more Magnesium +40%
Contains less Sodium -71.4%
Contains more Selenium +200%
Equal in Iron - 0.98
Equal in Zinc - 0.36
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
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 Phosphorus +24.6%
Contains more Potassium +89.7%
Contains more Copper +127.7%
Contains more Manganese +13.4%
Contains more Calcium +144.4%
Contains more Magnesium +40%
Contains less Sodium -71.4%
Contains more Selenium +200%
Equal in Iron - 0.98
Equal in Zinc - 0.36

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.
Russet potato
Russet potato
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B3 +114%
Contains more Vitamin B5 +645.1%
Contains more Vitamin B6 +1375%
Contains more Vitamin A +4400%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +26.9%
Contains more Vitamin B2 +106.3%
Contains more Folate +73.1%
Russet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
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 B3 +114%
Contains more Vitamin B5 +645.1%
Contains more Vitamin B6 +1375%
Contains more Vitamin A +4400%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +26.9%
Contains more Vitamin B2 +106.3%
Contains more Folate +73.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Russet potato
Russet potato
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +30%
Contains more Carbs +133.6%
Contains more Other +87.5%
Contains more Water +17.5%
Equal in Protein - 2.53
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +30%
Contains more Carbs +133.6%
Contains more Other +87.5%
Contains more Water +17.5%
Equal in Protein - 2.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Russet potato
Russet potato
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Polyunsaturated fat +28.6%
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +200%
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 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 +28.6%
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Russet potato Yardlong bean (Asparagus bean) Opinion
Net carbs 19.14g 9.18g Russet potato
Protein 2.63g 2.53g Russet potato
Fats 0.13g 0.1g Russet potato
Carbs 21.44g 9.18g Russet potato
Calories 97kcal 47kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.08g Yardlong bean (Asparagus bean)
Fiber 2.3g Russet potato
Calcium 18mg 44mg Yardlong bean (Asparagus bean)
Iron 1.07mg 0.98mg Russet potato
Magnesium 30mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 71mg 57mg Russet potato
Potassium 550mg 290mg Russet potato
Sodium 14mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.35mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.107mg 0.047mg Russet potato
Manganese 0.228mg 0.201mg Russet potato
Selenium 0.5µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 10IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 1µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.07mg Russet potato
Vitamin C 8.3mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.067mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.048mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 1.348mg 0.63mg Russet potato
Vitamin B5 0.38mg 0.051mg Russet potato
Vitamin B6 0.354mg 0.024mg Russet potato
Folate 26µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 2µg Russet potato
Tryptophan 0.027mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.086mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.085mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.125mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.137mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.041mg 0.036mg Russet potato
Phenylalanine 0.104mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.131mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.044mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.032g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.003g 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.054g 0.042g Russet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato 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
18%
Russet potato
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
23%
Russet potato
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 - 1.08g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Russet potato
Russet potato is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.