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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A, while adzuki bean has more copper, iron, manganese, phosphorus, folate, zinc, potassium, and vitamin B5.
  • Adzuki bean's daily need coverage for copper is 28% higher.
  • Adzuki bean has a lower glycemic index. The glycemic index of adzuki bean is 29, 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, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Yardlong bean (Asparagus bean) raw vs Adzuki bean 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 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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more CalciumCalcium +78.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +121.7%
Contains more IronIron +325.5%
Contains more CopperCopper +520.8%
Contains more ZincZinc +378.4%
Contains more PhosphorusPhosphorus +184.7%
Contains more ManganeseManganese +179.5%

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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more Vitamin B5Vitamin B5 +681.8%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +95.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Adzuki bean DV% diff.
Fiber 7.3g 29%
Copper 0.048mg 0.298mg 28%
Vitamin C 18.8mg 0mg 21%
Iron 0.47mg 2mg 19%
Manganese 0.205mg 0.573mg 16%
Phosphorus 59mg 168mg 16%
Folate 62µg 121µg 15%
Zinc 0.37mg 1.77mg 13%
Protein 2.8g 7.52g 9%
Potassium 240mg 532mg 9%
Vitamin B5 0.055mg 0.43mg 8%
Vitamin B6 0.024mg 0.096mg 6%
Carbs 8.35g 24.77g 5%
Vitamin A 43µg 0µg 5%
Calories 47kcal 128kcal 4%
Vitamin B2 0.11mg 0.064mg 4%
Vitamin B3 0.41mg 0.717mg 2%
Calcium 50mg 28mg 2%
Magnesium 44mg 52mg 2%
Polyunsaturated fat 0.169g 0.021g 1%
Vitamin B1 0.107mg 0.115mg 1%
Selenium 1.5µg 1.2µg 1%
Fats 0.4g 0.1g 0%
Net carbs 8.35g 17.47g N/A
Sodium 4mg 8mg 0%
Saturated fat 0.105g 0.036g 0%
Monounsaturated fat 0.036g 0.009g 0%
Tryptophan 0.032mg 0.072mg 0%
Threonine 0.104mg 0.255mg 0%
Isoleucine 0.15mg 0.3mg 0%
Leucine 0.2mg 0.632mg 0%
Lysine 0.184mg 0.567mg 0%
Methionine 0.04mg 0.079mg 0%
Phenylalanine 0.154mg 0.398mg 0%
Valine 0.162mg 0.387mg 0%
Histidine 0.09mg 0.198mg 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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +300%
Contains more WaterWater +32.5%
Contains more ProteinProtein +168.6%
Contains more CarbsCarbs +196.6%
Contains more OtherOther +120%

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +704.8%
Contains less Sat. FatSaturated fat -65.7%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.