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

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

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How are winged bean and yardlong bean (Asparagus bean) raw different?

  • Winged bean has more copper, vitamin B1, iron, manganese, potassium, zinc, and vitamin B3; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate.
  • Winged bean covers your daily need for copper, 149% more than yardlong bean (Asparagus bean) raw.
  • Winged bean has 4 times more iron than yardlong bean (Asparagus bean) raw. Winged bean has 2mg of iron, while yardlong bean (Asparagus bean) raw has 0.47mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of winged bean is 32.

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +144.2%
Contains more IronIron +325.5%
Contains more CopperCopper +2787.5%
Contains more ZincZinc +275.7%
Contains more ManganeseManganese +159.5%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +66.7%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +114.3%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 B1Vitamin B1 +254.2%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +110.9%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +226.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Yardlong bean (Asparagus bean) raw DV% diff.
Copper 1.386mg 0.048mg 149%
Vitamin B1 0.379mg 0.107mg 23%
Vitamin C 0mg 18.8mg 21%
Iron 2mg 0.47mg 19%
Protein 11.6g 2.8g 18%
Manganese 0.532mg 0.205mg 14%
Folate 19µg 62µg 11%
Potassium 586mg 240mg 10%
Zinc 1.39mg 0.37mg 9%
Vitamin B3 1.64mg 0.41mg 8%
Carbs 28.1g 8.35g 7%
Vitamin A 0µg 43µg 5%
Calories 148kcal 47kcal 5%
Magnesium 24mg 44mg 5%
Vitamin B6 0.075mg 0.024mg 4%
Vitamin B2 0.149mg 0.11mg 3%
Phosphorus 45mg 59mg 2%
Calcium 30mg 50mg 2%
Sodium 35mg 4mg 1%
Selenium 0.7µg 1.5µg 1%
Vitamin B5 0.116mg 0.055mg 1%
Fats 0.9g 0.4g 1%
Saturated fat 0.222g 0.105g 1%
Net carbs 28.1g 8.35g N/A
Monounsaturated fat 0.234g 0.036g 0%
Polyunsaturated fat 0.174g 0.169g 0%
Tryptophan 0.252mg 0.032mg 0%
Threonine 0.451mg 0.104mg 0%
Isoleucine 0.425mg 0.15mg 0%
Leucine 0.64mg 0.2mg 0%
Lysine 0.592mg 0.184mg 0%
Methionine 0.143mg 0.04mg 0%
Phenylalanine 0.451mg 0.154mg 0%
Valine 0.599mg 0.162mg 0%
Histidine 0.241mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +314.3%
Contains more FatsFats +125%
Contains more CarbsCarbs +236.5%
Contains more OtherOther +233.3%
Contains more WaterWater +53%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +550%
Contains less Sat. FatSaturated fat -52.7%
~equal in Polyunsaturated fat ~0.169g

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