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  6. Spinach vs. Yardlong bean (Asparagus bean)

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

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How are Spinach and Yardlong bean (Asparagus bean) different?

  • Spinach is richer in Vitamin A RAE, Iron, Manganese, Folate, Vitamin B6, Copper, Magnesium, Vitamin B2, and Calcium, while Yardlong bean (Asparagus bean) is higher in Vitamin C.
  • Spinach covers your daily need of Vitamin A RAE 56% more than Yardlong bean (Asparagus bean).
  • Spinach contains 10 times more Vitamin B6 than Yardlong bean (Asparagus bean). Spinach contains 0.242mg of Vitamin B6, while Yardlong bean (Asparagus bean) contains 0.024mg.

Spinach, cooked, boiled, drained, without salt and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Spinach 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.
Spinach
Spinach
7
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +209.1%
Contains more Iron +264.3%
Contains more Magnesium +107.1%
Contains more Potassium +60.7%
Contains more Zinc +111.1%
Contains more Copper +270.2%
Contains more Manganese +365.2%
Contains less Sodium -94.3%
Equal in Phosphorus - 57
Equal in Selenium - 1.5
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
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 Calcium +209.1%
Contains more Iron +264.3%
Contains more Magnesium +107.1%
Contains more Potassium +60.7%
Contains more Zinc +111.1%
Contains more Copper +270.2%
Contains more Manganese +365.2%
Contains less Sodium -94.3%
Equal in Phosphorus - 57
Equal in Selenium - 1.5

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.
Spinach
Spinach
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +2229.1%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B2 +138.4%
Contains more Vitamin B5 +184.3%
Contains more Vitamin B6 +908.3%
Contains more Folate +224.4%
Contains more Vitamin C +65.3%
Contains more Vitamin B3 +28.6%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +2229.1%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B2 +138.4%
Contains more Vitamin B5 +184.3%
Contains more Vitamin B6 +908.3%
Contains more Folate +224.4%
Contains more Vitamin C +65.3%
Contains more Vitamin B3 +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +17.4%
Contains more Fats +160%
Contains more Other +151.4%
Contains more Carbs +144.8%
Equal in Water - 87.47
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 Protein +17.4%
Contains more Fats +160%
Contains more Other +151.4%
Contains more Carbs +144.8%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Polyunsaturated fat +159.5%
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +50%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 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 +159.5%
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Spinach Yardlong bean (Asparagus bean) Opinion
Net carbs 1.35g 9.18g Yardlong bean (Asparagus bean)
Protein 2.97g 2.53g Spinach
Fats 0.26g 0.1g Spinach
Carbs 3.75g 9.18g Yardlong bean (Asparagus bean)
Calories 23kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 0.43g Yardlong bean (Asparagus bean)
Fiber 2.4g Spinach
Calcium 136mg 44mg Spinach
Iron 3.57mg 0.98mg Spinach
Magnesium 87mg 42mg Spinach
Phosphorus 56mg 57mg Yardlong bean (Asparagus bean)
Potassium 466mg 290mg Spinach
Sodium 70mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.76mg 0.36mg Spinach
Copper 0.174mg 0.047mg Spinach
Manganese 0.935mg 0.201mg Spinach
Selenium 1.5µg 1.5µg
Vitamin A 10481IU 450IU Spinach
Vitamin A RAE 524µg 23µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.095mg 0.085mg Spinach
Vitamin B2 0.236mg 0.099mg Spinach
Vitamin B3 0.49mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.145mg 0.051mg Spinach
Vitamin B6 0.242mg 0.024mg Spinach
Folate 146µg 45µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg 0.029mg Spinach
Threonine 0.127mg 0.094mg Spinach
Isoleucine 0.152mg 0.135mg Spinach
Leucine 0.231mg 0.18mg Spinach
Lysine 0.182mg 0.166mg Spinach
Methionine 0.055mg 0.036mg Spinach
Phenylalanine 0.134mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.168mg 0.146mg Spinach
Histidine 0.066mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.043g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.006g 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.109g 0.042g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
52%
Spinach
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 - 0.43g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach 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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.