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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.

Infographic

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%

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.
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 Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Yardlong bean (Asparagus bean) Opinion
Calories 148kcal 47kcal Winged bean
Protein 11.6g 2.8g Winged bean
Fats 0.9g 0.4g Winged bean
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Net carbs 28.1g 8.35g Winged bean
Carbs 28.1g 8.35g Winged bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2mg 0.47mg Winged bean
Calcium 30mg 50mg Yardlong bean (Asparagus bean)
Potassium 586mg 240mg Winged bean
Magnesium 24mg 44mg Yardlong bean (Asparagus bean)
Sugar g g
Fiber g g
Copper 1.386mg 0.048mg Winged bean
Zinc 1.39mg 0.37mg Winged bean
Starch g g
Phosphorus 45mg 59mg Yardlong bean (Asparagus bean)
Sodium 35mg 4mg Yardlong bean (Asparagus bean)
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0µg 0µg
Vitamin B1 0.379mg 0.107mg Winged bean
Vitamin B2 0.149mg 0.11mg Winged bean
Vitamin B3 1.64mg 0.41mg Winged bean
Vitamin B5 0.116mg 0.055mg Winged bean
Vitamin B6 0.075mg 0.024mg Winged bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 19µg 62µg Yardlong bean (Asparagus bean)
Trans Fat 0g 0g
Saturated Fat 0.222g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.234g 0.036g Winged bean
Polyunsaturated fat 0.174g 0.169g Winged bean
Tryptophan 0.252mg 0.032mg Winged bean
Threonine 0.451mg 0.104mg Winged bean
Isoleucine 0.425mg 0.15mg Winged bean
Leucine 0.64mg 0.2mg Winged bean
Lysine 0.592mg 0.184mg Winged bean
Methionine 0.143mg 0.04mg Winged bean
Phenylalanine 0.451mg 0.154mg Winged bean
Valine 0.599mg 0.162mg Winged bean
Histidine 0.241mg 0.09mg Winged bean
Fructose g g

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.