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Soybean raw vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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What are the differences between Soybean raw and Yardlong bean (Asparagus bean)?

  • The amount of Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc in Soybean raw is higher than in Yardlong bean (Asparagus bean).
  • Soybean raw's daily need coverage for Iron is 190% more.
  • Yardlong bean (Asparagus bean) contains 35 times less Copper than Soybean raw. Soybean raw contains 1.658mg of Copper, while Yardlong bean (Asparagus bean) contains 0.048mg.

We used Soybeans, mature seeds, raw and Yardlong bean, raw types in this article.

Infographic

Soybean raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
0
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +454%
Contains more Iron +3240.4%
Contains more Magnesium +536.4%
Contains more Phosphorus +1093.2%
Contains more Potassium +648.8%
Contains less Sodium -50%
Contains more Zinc +1221.6%
Contains more Copper +3354.2%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +454%
Contains more Iron +3240.4%
Contains more Magnesium +536.4%
Contains more Phosphorus +1093.2%
Contains more Potassium +648.8%
Contains less Sodium -50%
Contains more Zinc +1221.6%
Contains more Copper +3354.2%

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
Soybean raw
Soybean raw
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +716.8%
Contains more Vitamin B2 +690.9%
Contains more Vitamin B3 +295.9%
Contains more Vitamin B5 +1341.8%
Contains more Vitamin B6 +1470.8%
Contains more Folate +504.8%
Contains more Vitamin A +3831.8%
Contains more Vitamin C +213.3%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +716.8%
Contains more Vitamin B2 +690.9%
Contains more Vitamin B3 +295.9%
Contains more Vitamin B5 +1341.8%
Contains more Vitamin B6 +1470.8%
Contains more Folate +504.8%
Contains more Vitamin A +3831.8%
Contains more Vitamin C +213.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +1203.2%
Contains more Fats +4885%
Contains more Carbs +261.2%
Contains more Other +711.7%
Contains more Water +928.7%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Yardlong bean (Asparagus bean)
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 Protein +1203.2%
Contains more Fats +4885%
Contains more Carbs +261.2%
Contains more Other +711.7%
Contains more Water +928.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +12133.3%
Contains more Polyunsaturated fat +6559.8%
Contains less Saturated Fat -96.4%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +12133.3%
Contains more Polyunsaturated fat +6559.8%
Contains less Saturated Fat -96.4%

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.
Soybean raw Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Soybean raw Yardlong bean (Asparagus bean) Opinion
Net carbs 20.86g 8.35g Soybean raw
Protein 36.49g 2.8g Soybean raw
Fats 19.94g 0.4g Soybean raw
Carbs 30.16g 8.35g Soybean raw
Calories 446kcal 47kcal Soybean raw
Sugar 7.33g Yardlong bean (Asparagus bean)
Fiber 9.3g Soybean raw
Calcium 277mg 50mg Soybean raw
Iron 15.7mg 0.47mg Soybean raw
Magnesium 280mg 44mg Soybean raw
Phosphorus 704mg 59mg Soybean raw
Potassium 1797mg 240mg Soybean raw
Sodium 2mg 4mg Soybean raw
Zinc 4.89mg 0.37mg Soybean raw
Copper 1.658mg 0.048mg Soybean raw
Vitamin A 22IU 865IU Yardlong bean (Asparagus bean)
Vitamin A RAE 1µg 43µg Yardlong bean (Asparagus bean)
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.874mg 0.107mg Soybean raw
Vitamin B2 0.87mg 0.11mg Soybean raw
Vitamin B3 1.623mg 0.41mg Soybean raw
Vitamin B5 0.793mg 0.055mg Soybean raw
Vitamin B6 0.377mg 0.024mg Soybean raw
Folate 375µg 62µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.032mg Soybean raw
Threonine 1.766mg 0.104mg Soybean raw
Isoleucine 1.971mg 0.15mg Soybean raw
Leucine 3.309mg 0.2mg Soybean raw
Lysine 2.706mg 0.184mg Soybean raw
Methionine 0.547mg 0.04mg Soybean raw
Phenylalanine 2.122mg 0.154mg Soybean raw
Valine 2.029mg 0.162mg Soybean raw
Histidine 1.097mg 0.09mg Soybean raw
Saturated Fat 2.884g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 4.404g 0.036g Soybean raw
Polyunsaturated fat 11.255g 0.169g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
19%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
252%
Soybean raw
17%
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 - 7.33g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 2.779g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.