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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin A, yet navy bean raw is higher in copper, vitamin B1, iron, folate, vitamin B5, magnesium, vitamin B6, manganese, and vitamin B2.
  • Navy bean raw covers your daily copper needs 34% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 216 times more vitamin A than navy bean raw. While yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, navy bean raw contains only 4IU.
  • The glycemic index of navy bean raw is lower.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +129.5%
Contains more PotassiumPotassium +27.9%
Contains more IronIron +310.6%
Contains more CopperCopper +641.7%
Contains more ZincZinc +140.5%
Contains more PhosphorusPhosphorus +69.5%
Contains more ManganeseManganese +99%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +264.5%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +197.6%
Contains more Vitamin B5Vitamin B5 +1400%
Contains more Vitamin B6Vitamin B6 +695.8%
Contains more FolateFolate +112.9%
~equal in Vitamin C ~18.8mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~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 Navy bean raw DV% diff.
Copper 0.048mg 0.356mg 34%
Vitamin B1 0.107mg 0.39mg 24%
Iron 0.47mg 1.93mg 18%
Folate 62µg 132µg 18%
Vitamin B5 0.055mg 0.825mg 15%
Magnesium 44mg 101mg 14%
Vitamin B6 0.024mg 0.191mg 13%
Manganese 0.205mg 0.408mg 9%
Vitamin B2 0.11mg 0.215mg 8%
Protein 2.8g 6.15g 7%
Phosphorus 59mg 100mg 6%
Vitamin B3 0.41mg 1.22mg 5%
Zinc 0.37mg 0.89mg 5%
Vitamin A 43µg 0µg 5%
Calcium 50mg 15mg 4%
Carbs 8.35g 13.05g 2%
Potassium 240mg 307mg 2%
Polyunsaturated fat 0.169g 0.407g 2%
Selenium 1.5µg 0.6µg 2%
Calories 47kcal 67kcal 1%
Fats 0.4g 0.7g 0%
Vitamin C 18.8mg 18.8mg 0%
Net carbs 8.35g 13.05g N/A
Sodium 4mg 13mg 0%
Saturated fat 0.105g 0.085g 0%
Monounsaturated fat 0.036g 0.052g 0%
Tryptophan 0.032mg 0.064mg 0%
Threonine 0.104mg 0.258mg 0%
Isoleucine 0.15mg 0.273mg 0%
Leucine 0.2mg 0.442mg 0%
Lysine 0.184mg 0.35mg 0%
Methionine 0.04mg 0.064mg 0%
Phenylalanine 0.154mg 0.31mg 0%
Valine 0.162mg 0.316mg 0%
Histidine 0.09mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +119.6%
Contains more FatsFats +75%
Contains more CarbsCarbs +56.3%
Contains more OtherOther +58.3%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -19%
Contains more Mono. FatMonounsaturated fat +44.4%
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.