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  6. Vine spinach (basella) vs. Yardlong bean (Asparagus bean)

Vine spinach (basella) vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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What are the differences between Vine spinach (basella) and Yardlong bean (Asparagus bean)?

  • Vine spinach (basella) is richer than Yardlong bean (Asparagus bean) in Vitamin C, Vitamin A RAE, Folate, Manganese, Vitamin B6, Copper, Calcium, Potassium, and Magnesium.
  • Vine spinach (basella)'s daily need coverage for Vitamin C is 95% more.
  • Vine spinach (basella) has 17 times more Vitamin A RAE than Yardlong bean (Asparagus bean). While Vine spinach (basella) has 400µg of Vitamin A RAE, Yardlong bean (Asparagus bean) has only 23µg.

We used Vinespinach, (basella), raw and Yardlong bean, cooked, boiled, drained, without salt types in this article.

Infographic

Vine spinach (basella) 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.
Vine spinach (basella)
Vine spinach (basella)
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +147.7%
Contains more Iron +22.4%
Contains more Magnesium +54.8%
Contains more Potassium +75.9%
Contains more Zinc +19.4%
Contains more Copper +127.7%
Contains more Manganese +265.7%
Contains less Sodium -83.3%
Contains more Selenium +87.5%
Equal in Phosphorus - 57
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
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 +147.7%
Contains more Iron +22.4%
Contains more Magnesium +54.8%
Contains more Potassium +75.9%
Contains more Zinc +19.4%
Contains more Copper +127.7%
Contains more Manganese +265.7%
Contains less Sodium -83.3%
Contains more Selenium +87.5%
Equal in Phosphorus - 57

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.
Vine spinach (basella)
Vine spinach (basella)
6
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +1677.8%
Contains more Vitamin C +529.6%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B6 +900%
Contains more Folate +211.1%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +26%
Equal in Vitamin B5 - 0.051
Vine spinach (basella)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
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 +1677.8%
Contains more Vitamin C +529.6%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B6 +900%
Contains more Folate +211.1%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +26%
Equal in Vitamin B5 - 0.051

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vine spinach (basella)
Vine spinach (basella)
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +200%
Contains more Other +94.4%
Contains more Protein +40.6%
Contains more Carbs +170%
Equal in Water - 87.47
Vine spinach (basella)
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 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 +200%
Contains more Other +94.4%
Contains more Protein +40.6%
Contains more Carbs +170%
Equal in Water - 87.47

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Yardlong bean (Asparagus bean) Opinion
Net carbs 3.4g 9.18g Yardlong bean (Asparagus bean)
Protein 1.8g 2.53g Yardlong bean (Asparagus bean)
Fats 0.3g 0.1g Vine spinach (basella)
Carbs 3.4g 9.18g Yardlong bean (Asparagus bean)
Calories 19kcal 47kcal Yardlong bean (Asparagus bean)
Calcium 109mg 44mg Vine spinach (basella)
Iron 1.2mg 0.98mg Vine spinach (basella)
Magnesium 65mg 42mg Vine spinach (basella)
Phosphorus 52mg 57mg Yardlong bean (Asparagus bean)
Potassium 510mg 290mg Vine spinach (basella)
Sodium 24mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.43mg 0.36mg Vine spinach (basella)
Copper 0.107mg 0.047mg Vine spinach (basella)
Manganese 0.735mg 0.201mg Vine spinach (basella)
Selenium 0.8µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 8000IU 450IU Vine spinach (basella)
Vitamin A RAE 400µg 23µg Vine spinach (basella)
Vitamin C 102mg 16.2mg Vine spinach (basella)
Vitamin B1 0.05mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.155mg 0.099mg Vine spinach (basella)
Vitamin B3 0.5mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.053mg 0.051mg Vine spinach (basella)
Vitamin B6 0.24mg 0.024mg Vine spinach (basella)
Folate 140µg 45µg Vine spinach (basella)
Tryptophan 0.028mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.055mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.053mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.101mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.086mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.019mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.085mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.065mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.039mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g Vine spinach (basella)
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) 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
87%
Vine spinach (basella)
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food is richer in vitamins?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.