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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate; however, beans are richer in copper, zinc, vitamin B6, phosphorus, and selenium.
  • Beans cover your daily need for copper, 18% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 8 times more vitamin A than beans. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while beans have 106IU.
  • 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 beans is 33.

Yardlong bean, raw and Beans, baked, canned, no salt added types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Beans 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" 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +37.5%
Contains more IronIron +62.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +23.3%
Contains more CopperCopper +329.2%
Contains more ZincZinc +278.4%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +200%
~equal in Calcium ~50mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Beans
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +506.5%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +158.3%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B6Vitamin B6 +441.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.43mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Beans DV% diff.
Fiber 5.5g 22%
Copper 0.048mg 0.206mg 18%
Vitamin C 18.8mg 3.1mg 17%
Folate 62µg 24µg 10%
Manganese 0.205mg 9%
Zinc 0.37mg 1.4mg 9%
Vitamin B6 0.024mg 0.13mg 8%
Choline 30.8mg 6%
Phosphorus 59mg 104mg 6%
Selenium 1.5µg 4.5µg 5%
Vitamin B1 0.107mg 0.15mg 4%
Vitamin A 43µg 5µg 4%
Carbs 8.35g 20.49g 4%
Vitamin B2 0.11mg 0.06mg 4%
Protein 2.8g 4.8g 4%
Calories 47kcal 105kcal 3%
Magnesium 44mg 32mg 3%
Iron 0.47mg 0.29mg 2%
Potassium 240mg 296mg 2%
Vitamin E 0.15mg 1%
Vitamin B5 0.055mg 1%
Vitamin K 0.8µg 1%
Fats 0.4g 0.4g 0%
Net carbs 8.35g 14.99g N/A
Calcium 50mg 50mg 0%
Sugar 7.78g N/A
Sodium 4mg 1mg 0%
Vitamin B3 0.41mg 0.43mg 0%
Saturated fat 0.105g 0.103g 0%
Monounsaturated fat 0.036g 0.035g 0%
Polyunsaturated fat 0.169g 0.172g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +21%
Contains more ProteinProtein +71.4%
Contains more CarbsCarbs +145.4%
Contains more OtherOther +185%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
~equal in Saturated fat ~0.103g
~equal in Monounsaturated fat ~0.035g
~equal in Polyunsaturated fat ~0.172g

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.