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

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

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What are the main differences between soup beans and yardlong bean (Asparagus bean) raw?

  • Soup beans are richer in vitamin A, copper, iron, and selenium, while yardlong bean (Asparagus bean) raw is higher in vitamin C, folate, and magnesium.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 19% higher.
  • Yardlong bean (Asparagus bean) raw has 100 times less sodium than soup beans. Soup beans have 400mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than soup beans (64).

We used Soup, bean with ham, canned, chunky, ready-to-serve and Yardlong bean, raw types in this comparison.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 IronIron +183%
Contains more CopperCopper +233.3%
Contains more ZincZinc +18.9%
Contains more ManganeseManganese +41.5%
Contains more SeleniumSelenium +360%
Contains more MagnesiumMagnesium +131.6%
Contains more CalciumCalcium +56.3%
Contains more PotassiumPotassium +37.1%
Contains less SodiumSodium -99%
~equal in Phosphorus ~59mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 AVitamin A +88.4%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +944.4%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more FolateFolate +416.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 1.8mg 18.8mg 19%
Fiber 4.6g 18%
Sodium 400mg 4mg 17%
Folate 12µg 62µg 13%
Copper 0.16mg 0.048mg 12%
Iron 1.33mg 0.47mg 11%
Selenium 6.9µg 1.5µg 10%
Saturated fat 1.37g 0.105g 6%
Magnesium 19mg 44mg 6%
Fats 3.5g 0.4g 5%
Protein 5.19g 2.8g 5%
Manganese 0.29mg 0.205mg 4%
Vitamin A 81µg 43µg 4%
Vitamin B1 0.06mg 0.107mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Monounsaturated fat 1.58g 0.036g 4%
Cholesterol 9mg 0mg 3%
Vitamin B3 0.7mg 0.41mg 2%
Vitamin B6 0.05mg 0.024mg 2%
Calories 95kcal 47kcal 2%
Potassium 175mg 240mg 2%
Calcium 32mg 50mg 2%
Zinc 0.44mg 0.37mg 1%
Vitamin B12 0.03µg 0µg 1%
Carbs 11.16g 8.35g 1%
Polyunsaturated fat 0.39g 0.169g 1%
Net carbs 6.56g 8.35g N/A
Phosphorus 59mg 59mg 0%
Vitamin B5 0.04mg 0.055mg 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +85.4%
Contains more FatsFats +775%
Contains more CarbsCarbs +33.7%
Contains more OtherOther +153.3%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +4288.9%
Contains more Poly. FatPolyunsaturated fat +130.8%
Contains less Sat. FatSaturated fat -92.3%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.