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

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

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Differences between yardlong bean (Asparagus bean) raw and bean raw

  • Yardlong bean (Asparagus bean) raw contains less folate, copper, iron, vitamin B1, phosphorus, selenium, manganese, vitamin B6, potassium, and magnesium than bean raw.
  • Bean raw's daily need coverage for folate is 116% higher.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Beans, pinto, mature seeds, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +480.4%
Contains more IronIron +978.7%
Contains more CopperCopper +1760.4%
Contains more ZincZinc +516.2%
Contains more PhosphorusPhosphorus +596.6%
Contains more ManganeseManganese +460%
Contains more SeleniumSelenium +1760%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +198.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +566.4%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +186.3%
Contains more Vitamin B5Vitamin B5 +1327.3%
Contains more Vitamin B6Vitamin B6 +1875%
Contains more FolateFolate +746.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Bean raw DV% diff.
Folate 62µg 525µg 116%
Copper 0.048mg 0.893mg 94%
Fiber 15.5g 62%
Iron 0.47mg 5.07mg 58%
Vitamin B1 0.107mg 0.713mg 51%
Phosphorus 59mg 411mg 50%
Selenium 1.5µg 27.9µg 48%
Manganese 0.205mg 1.148mg 41%
Protein 2.8g 21.42g 37%
Vitamin B6 0.024mg 0.474mg 35%
Potassium 240mg 1393mg 34%
Magnesium 44mg 176mg 31%
Carbs 8.35g 62.55g 18%
Zinc 0.37mg 2.28mg 17%
Vitamin B5 0.055mg 0.785mg 15%
Calories 47kcal 347kcal 15%
Starch 34.17g 14%
Vitamin C 18.8mg 6.3mg 14%
Choline 66.2mg 12%
Vitamin B2 0.11mg 0.212mg 8%
Calcium 50mg 113mg 6%
Vitamin B3 0.41mg 1.174mg 5%
Vitamin K 5.6µg 5%
Vitamin A 43µg 0µg 5%
Polyunsaturated fat 0.169g 0.407g 2%
Vitamin E 0.21mg 1%
Fats 0.4g 1.23g 1%
Saturated fat 0.105g 0.235g 1%
Net carbs 8.35g 47.05g N/A
Sugar 2.11g N/A
Sodium 4mg 12mg 0%
Monounsaturated fat 0.036g 0.229g 0%
Tryptophan 0.032mg 0.237mg 0%
Threonine 0.104mg 0.81mg 0%
Isoleucine 0.15mg 0.871mg 0%
Leucine 0.2mg 1.558mg 0%
Lysine 0.184mg 1.356mg 0%
Methionine 0.04mg 0.259mg 0%
Phenylalanine 0.154mg 1.095mg 0%
Valine 0.162mg 0.998mg 0%
Histidine 0.09mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +675.4%
Contains more ProteinProtein +665%
Contains more FatsFats +207.5%
Contains more CarbsCarbs +649.1%
Contains more OtherOther +478.3%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -55.3%
Contains more Mono. FatMonounsaturated fat +536.1%
Contains more Poly. FatPolyunsaturated fat +140.8%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.