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  6. Soybean raw vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between soybean raw and yardlong bean (Asparagus bean) raw?

  • 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) raw.
  • Soybean raw's daily need coverage for iron is 190% more.
  • Yardlong bean (Asparagus bean) raw contains 35 times less copper than soybean raw. Soybean raw contains 1.658mg of copper, while yardlong bean (Asparagus bean) raw contains 0.048mg.
  • Soybean raw has a lower glycemic index (14) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Soybean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 MagnesiumMagnesium +536.4%
Contains more CalciumCalcium +454%
Contains more PotassiumPotassium +648.8%
Contains more IronIron +3240.4%
Contains more CopperCopper +3354.2%
Contains more ZincZinc +1221.6%
Contains more PhosphorusPhosphorus +1093.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1127.8%
Contains more SeleniumSelenium +1086.7%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +716.8%
Contains more Vitamin B2Vitamin B2 +690.9%
Contains more Vitamin B3Vitamin B3 +295.9%
Contains more Vitamin B5Vitamin B5 +1341.8%
Contains more Vitamin B6Vitamin B6 +1470.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +504.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +213.3%
Contains more Vitamin AVitamin A +4200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +1203.2%
Contains more FatsFats +4885%
Contains more CarbsCarbs +261.2%
Contains more OtherOther +711.7%
Contains more WaterWater +928.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +12133.3%
Contains more Poly. FatPolyunsaturated fat +6559.8%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Yardlong bean (Asparagus bean) raw
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) raw DV% diff.
Iron 15.7mg 0.47mg 190%
Copper 1.658mg 0.048mg 179%
Manganese 2.517mg 0.205mg 101%
Phosphorus 704mg 59mg 92%
Folate 375µg 62µg 78%
Polyunsaturated fat 11.255g 0.169g 74%
Protein 36.49g 2.8g 67%
Vitamin B1 0.874mg 0.107mg 64%
Vitamin B2 0.87mg 0.11mg 58%
Magnesium 280mg 44mg 56%
Potassium 1797mg 240mg 46%
Zinc 4.89mg 0.37mg 41%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Selenium 17.8µg 1.5µg 30%
Fats 19.94g 0.4g 30%
Vitamin B6 0.377mg 0.024mg 27%
Calcium 277mg 50mg 23%
Choline 115.9mg 21%
Calories 446kcal 47kcal 20%
Vitamin B5 0.793mg 0.055mg 15%
Vitamin C 6mg 18.8mg 14%
Saturated fat 2.884g 0.105g 13%
Monounsaturated fat 4.404g 0.036g 11%
Vitamin B3 1.623mg 0.41mg 8%
Carbs 30.16g 8.35g 7%
Vitamin E 0.85mg 6%
Vitamin A 1µg 43µg 5%
Net carbs 20.86g 8.35g N/A
Sugar 7.33g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.591mg 0.032mg 0%
Threonine 1.766mg 0.104mg 0%
Isoleucine 1.971mg 0.15mg 0%
Leucine 3.309mg 0.2mg 0%
Lysine 2.706mg 0.184mg 0%
Methionine 0.547mg 0.04mg 0%
Phenylalanine 2.122mg 0.154mg 0%
Valine 2.029mg 0.162mg 0%
Histidine 1.097mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw 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
83%
Soybean raw
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
244%
Soybean raw
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 - 7.33g)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 2.779g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw 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

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