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Winged bean vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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

  • Winged bean has more Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc and Vitamin B3, however Yardlong bean (Asparagus bean) is richer in Vitamin C and Folate.
  • Winged bean covers your daily need of Copper 149% more than Yardlong bean (Asparagus bean).
  • Winged bean has 4 times more Iron than Yardlong bean (Asparagus bean). Winged bean has 2mg of Iron, while Yardlong bean (Asparagus bean) has 0.47mg.

Winged bean tuber, raw and Yardlong bean, raw types were used in this article.

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Winged bean vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +325.5%
Contains more Potassium +144.2%
Contains more Copper +2787.5%
Contains more Zinc +275.7%
Contains more Calcium +66.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +31.1%
Contains less Sodium -88.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +325.5%
Contains more Potassium +144.2%
Contains more Copper +2787.5%
Contains more Zinc +275.7%
Contains more Calcium +66.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +31.1%
Contains less Sodium -88.6%

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
:
Contains more Vitamin B1 +254.2%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +110.9%
Contains more Vitamin B6 +212.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +226.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +254.2%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +110.9%
Contains more Vitamin B6 +212.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +226.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
17
Winged bean
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
85
Winged bean
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
70%
Winged bean
17%
Yardlong bean (Asparagus bean)
Carbohydrates
28%
Winged bean
8%
Yardlong bean (Asparagus bean)
Fats
4%
Winged bean
2%
Yardlong bean (Asparagus bean)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.117g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winged bean Yardlong bean (Asparagus bean) Opinion
Calories 148 47 Winged bean
Protein 11.6 2.8 Winged bean
Fats 0.9 0.4 Winged bean
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 28.1 8.35 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 0.47 Winged bean
Calcium 30 50 Yardlong bean (Asparagus bean)
Potassium 586 240 Winged bean
Magnesium 24 44 Yardlong bean (Asparagus bean)
Sugars
Fiber
Copper 1.386 0.048 Winged bean
Zinc 1.39 0.37 Winged bean
Starch
Phosphorus 45 59 Yardlong bean (Asparagus bean)
Sodium 35 4 Yardlong bean (Asparagus bean)
Vitamin A 0 865 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.379 0.107 Winged bean
Vitamin B2 0.149 0.11 Winged bean
Vitamin B3 1.64 0.41 Winged bean
Vitamin B5 0.116 0.055 Winged bean
Vitamin B6 0.075 0.024 Winged bean
Vitamin B12 0 0
Vitamin K
Folate 19 62 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 0.222 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.234 0.036 Winged bean
Polyunsaturated fat 0.174 0.169 Winged bean
Tryptophan 0.252 0.032 Winged bean
Threonine 0.451 0.104 Winged bean
Isoleucine 0.425 0.15 Winged bean
Leucine 0.64 0.2 Winged bean
Lysine 0.592 0.184 Winged bean
Methionine 0.143 0.04 Winged bean
Phenylalanine 0.451 0.154 Winged bean
Valine 0.599 0.162 Winged bean
Histidine 0.241 0.09 Winged bean
Fructose

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 of the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.