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  6. Yardlong bean (Asparagus bean) raw vs. Garden asparagus

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

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Significant differences between Yardlong bean (Asparagus bean) raw and Garden asparagus

  • Yardlong bean (Asparagus bean) raw has more Vitamin C, and Magnesium, however, Garden asparagus is richer in Iron, Copper, and Vitamin B6.
  • Garden asparagus covers your daily Iron needs 21% more than Yardlong bean (Asparagus bean) raw.
  • Garden asparagus has 3 times less Vitamin C than Yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 18.8mg of Vitamin C, while Garden asparagus has 5.6mg.

Specific food types used in this comparison are Yardlong bean, raw and Asparagus, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Garden asparagus 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
5
:
5
Garden asparagus
Garden asparagus
Contains more Calcium +108.3%
Contains more Magnesium +214.3%
Contains more Phosphorus +13.5%
Contains more Potassium +18.8%
Contains more Manganese +29.7%
Contains more Iron +355.3%
Contains less Sodium -50%
Contains more Zinc +45.9%
Contains more Copper +293.8%
Contains more Selenium +53.3%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +108.3%
Contains more Magnesium +214.3%
Contains more Phosphorus +13.5%
Contains more Potassium +18.8%
Contains more Manganese +29.7%
Contains more Iron +355.3%
Contains less Sodium -50%
Contains more Zinc +45.9%
Contains more Copper +293.8%
Contains more Selenium +53.3%

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
7
Garden asparagus
Garden asparagus
Contains more Vitamin A +14.4%
Contains more Vitamin C +235.7%
Contains more Folate +19.2%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +138.5%
Contains more Vitamin B5 +398.2%
Contains more Vitamin B6 +279.2%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +14.4%
Contains more Vitamin C +235.7%
Contains more Folate +19.2%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +138.5%
Contains more Vitamin B5 +398.2%
Contains more Vitamin B6 +279.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +27.3%
Contains more Fats +233.3%
Contains more Carbs +115.2%
Equal in Water - 93.22
Equal in Other - 0.58
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +27.3%
Contains more Fats +233.3%
Contains more Carbs +115.2%
Equal in Water - 93.22
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +238%
Contains less Saturated Fat -61.9%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +238%
Contains less Saturated Fat -61.9%

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 Garden asparagus
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Garden asparagus Opinion
Net carbs 8.35g 1.78g Yardlong bean (Asparagus bean) raw
Protein 2.8g 2.2g Yardlong bean (Asparagus bean) raw
Fats 0.4g 0.12g Yardlong bean (Asparagus bean) raw
Carbs 8.35g 3.88g Yardlong bean (Asparagus bean) raw
Calories 47kcal 20kcal Yardlong bean (Asparagus bean) raw
Fructose 1g Garden asparagus
Sugar 1.88g Yardlong bean (Asparagus bean) raw
Fiber 2.1g Garden asparagus
Calcium 50mg 24mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 2.14mg Garden asparagus
Magnesium 44mg 14mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 52mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 202mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 2mg Garden asparagus
Zinc 0.37mg 0.54mg Garden asparagus
Copper 0.048mg 0.189mg Garden asparagus
Manganese 0.205mg 0.158mg Yardlong bean (Asparagus bean) raw
Selenium 1.5µg 2.3µg Garden asparagus
Vitamin A 865IU 756IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 38µg Yardlong bean (Asparagus bean) raw
Vitamin E 1.13mg Garden asparagus
Vitamin C 18.8mg 5.6mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.143mg Garden asparagus
Vitamin B2 0.11mg 0.141mg Garden asparagus
Vitamin B3 0.41mg 0.978mg Garden asparagus
Vitamin B5 0.055mg 0.274mg Garden asparagus
Vitamin B6 0.024mg 0.091mg Garden asparagus
Folate 62µg 52µg Yardlong bean (Asparagus bean) raw
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.032mg 0.027mg Yardlong bean (Asparagus bean) raw
Threonine 0.104mg 0.084mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.15mg 0.075mg Yardlong bean (Asparagus bean) raw
Leucine 0.2mg 0.128mg Yardlong bean (Asparagus bean) raw
Lysine 0.184mg 0.104mg Yardlong bean (Asparagus bean) raw
Methionine 0.04mg 0.031mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.154mg 0.075mg Yardlong bean (Asparagus bean) raw
Valine 0.162mg 0.115mg Yardlong bean (Asparagus bean) raw
Histidine 0.09mg 0.049mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.105g 0.04g Garden asparagus
Monounsaturated Fat 0.036g 0g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.169g 0.05g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yardlong bean (Asparagus bean) raw
29%
Garden asparagus
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.88g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.