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  6. Yardlong bean (Asparagus bean) raw vs. Baked beans

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

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The main differences between yardlong bean (Asparagus bean) raw and baked beans

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A, yet baked beans are richer in iron, copper, selenium, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 20% higher.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Baked beans have a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Beans, baked, home prepared.

Infographic

Yardlong bean (Asparagus bean) raw vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -99.1%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +49.2%
Contains more IronIron +323.4%
Contains more CopperCopper +231.3%
Contains more ZincZinc +97.3%
Contains more PhosphorusPhosphorus +84.7%
Contains more ManganeseManganese +24.4%
Contains more SeleniumSelenium +280%
~equal in Magnesium ~43mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +1609.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more FolateFolate +29.2%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more Vitamin B5Vitamin B5 +181.8%
Contains more Vitamin B6Vitamin B6 +275%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.408mg
~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 Baked beans DV% diff.
Fiber 5.5g 22%
Vitamin C 18.8mg 1.1mg 20%
Iron 0.47mg 1.99mg 19%
Sodium 4mg 422mg 18%
Copper 0.048mg 0.159mg 12%
Selenium 1.5µg 5.7µg 8%
Saturated fat 0.105g 1.948g 8%
Phosphorus 59mg 109mg 7%
Fats 0.4g 5.15g 7%
Monounsaturated fat 0.036g 2.133g 5%
Vitamin B6 0.024mg 0.09mg 5%
Vitamin B2 0.11mg 0.049mg 5%
Protein 2.8g 5.54g 5%
Vitamin A 43µg 0µg 5%
Calories 47kcal 155kcal 5%
Carbs 8.35g 21.63g 4%
Polyunsaturated fat 0.169g 0.74g 4%
Folate 62µg 48µg 4%
Zinc 0.37mg 0.73mg 3%
Potassium 240mg 358mg 3%
Manganese 0.205mg 0.255mg 2%
Vitamin B1 0.107mg 0.136mg 2%
Vitamin B5 0.055mg 0.155mg 2%
Cholesterol 0mg 5mg 2%
Calcium 50mg 61mg 1%
Net carbs 8.35g 16.13g N/A
Magnesium 44mg 43mg 0%
Vitamin B3 0.41mg 0.408mg 0%
Tryptophan 0.032mg 0.067mg 0%
Threonine 0.104mg 0.228mg 0%
Isoleucine 0.15mg 0.242mg 0%
Leucine 0.2mg 0.428mg 0%
Lysine 0.184mg 0.379mg 0%
Methionine 0.04mg 0.086mg 0%
Phenylalanine 0.154mg 0.287mg 0%
Valine 0.162mg 0.282mg 0%
Histidine 0.09mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +34.8%
Contains more ProteinProtein +97.9%
Contains more FatsFats +1187.5%
Contains more CarbsCarbs +159%
Contains more OtherOther +318.3%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +5825%
Contains more Poly. FatPolyunsaturated fat +337.9%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.