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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

  • Navy bean raw is higher than Yardlong bean (Asparagus bean) raw in Copper, Vitamin B1, Iron, Folate, Vitamin B5, Magnesium, Vitamin B6, Manganese, Vitamin B2, and Phosphorus.
  • Navy bean raw covers your daily Copper needs 34% more than Yardlong bean (Asparagus bean) raw.

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% 52% 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% 0.24% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +21525%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Navy bean raw
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Navy bean raw Opinion
Calories 47kcal 67kcal Navy bean raw
Protein 2.8g 6.15g Navy bean raw
Fats 0.4g 0.7g Navy bean raw
Vitamin C 18.8mg 18.8mg
Net carbs 8.35g 13.05g Navy bean raw
Carbs 8.35g 13.05g Navy bean raw
Magnesium 44mg 101mg Navy bean raw
Calcium 50mg 15mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 307mg Navy bean raw
Iron 0.47mg 1.93mg Navy bean raw
Copper 0.048mg 0.356mg Navy bean raw
Zinc 0.37mg 0.89mg Navy bean raw
Phosphorus 59mg 100mg Navy bean raw
Sodium 4mg 13mg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 4IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean) raw
Manganese 0.205mg 0.408mg Navy bean raw
Selenium 1.5µg 0.6µg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.39mg Navy bean raw
Vitamin B2 0.11mg 0.215mg Navy bean raw
Vitamin B3 0.41mg 1.22mg Navy bean raw
Vitamin B5 0.055mg 0.825mg Navy bean raw
Vitamin B6 0.024mg 0.191mg Navy bean raw
Folate 62µg 132µg Navy bean raw
Saturated Fat 0.105g 0.085g Navy bean raw
Monounsaturated Fat 0.036g 0.052g Navy bean raw
Polyunsaturated fat 0.169g 0.407g Navy bean raw
Tryptophan 0.032mg 0.064mg Navy bean raw
Threonine 0.104mg 0.258mg Navy bean raw
Isoleucine 0.15mg 0.273mg Navy bean raw
Leucine 0.2mg 0.442mg Navy bean raw
Lysine 0.184mg 0.35mg Navy bean raw
Methionine 0.04mg 0.064mg Navy bean raw
Phenylalanine 0.154mg 0.31mg Navy bean raw
Valine 0.162mg 0.316mg Navy bean raw
Histidine 0.09mg 0.172mg Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Yardlong bean (Asparagus bean) raw
33%
Navy bean raw
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
42%
Navy bean raw

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 9mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $1.3)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.