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  6. Yardlong bean (Asparagus bean) raw vs. Black turtle bean

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

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A recap on differences between yardlong bean (Asparagus bean) raw and black turtle bean

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, yet black turtle bean is higher in copper, iron, folate, vitamin B1, phosphorus, potassium, manganese, magnesium, and vitamin B6.
  • Black turtle bean covers your daily copper needs 106% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Yardlong bean, raw and Beans, black turtle, mature seeds, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +263.6%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +525%
Contains more IronIron +1751.1%
Contains more CopperCopper +1983.3%
Contains more ZincZinc +494.6%
Contains more PhosphorusPhosphorus +645.8%
Contains more ManganeseManganese +387.8%
Contains more SeleniumSelenium +113.3%

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 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +741.1%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +376.8%
Contains more Vitamin B5Vitamin B5 +1534.5%
Contains more Vitamin B6Vitamin B6 +1091.7%
Contains more FolateFolate +616.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Black turtle bean DV% diff.
Copper 0.048mg 1mg 106%
Iron 0.47mg 8.7mg 103%
Folate 62µg 444µg 96%
Vitamin B1 0.107mg 0.9mg 66%
Fiber 15.5g 62%
Phosphorus 59mg 440mg 54%
Protein 2.8g 21.25g 37%
Potassium 240mg 1500mg 37%
Manganese 0.205mg 1mg 35%
Magnesium 44mg 160mg 28%
Vitamin C 18.8mg 0mg 21%
Vitamin B6 0.024mg 0.286mg 20%
Carbs 8.35g 63.25g 18%
Zinc 0.37mg 2.2mg 17%
Vitamin B5 0.055mg 0.899mg 17%
Calories 47kcal 339kcal 15%
Calcium 50mg 160mg 11%
Vitamin B3 0.41mg 1.955mg 10%
Vitamin B2 0.11mg 0.193mg 6%
Vitamin A 43µg 0µg 5%
Vitamin K 5.6µg 5%
Selenium 1.5µg 3.2µg 3%
Vitamin E 0.21mg 1%
Fats 0.4g 0.9g 1%
Saturated fat 0.105g 0.232g 1%
Polyunsaturated fat 0.169g 0.387g 1%
Net carbs 8.35g 47.75g N/A
Sugar 2.12g N/A
Sodium 4mg 9mg 0%
Monounsaturated fat 0.036g 0.078g 0%
Tryptophan 0.032mg 0.252mg 0%
Threonine 0.104mg 0.894mg 0%
Isoleucine 0.15mg 0.938mg 0%
Leucine 0.2mg 1.697mg 0%
Lysine 0.184mg 1.459mg 0%
Methionine 0.04mg 0.32mg 0%
Phenylalanine 0.154mg 1.149mg 0%
Valine 0.162mg 1.112mg 0%
Histidine 0.09mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +698.6%
Contains more ProteinProtein +658.9%
Contains more FatsFats +125%
Contains more CarbsCarbs +657.5%
Contains more OtherOther +500%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +116.7%
Contains more Poly. FatPolyunsaturated fat +129%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.