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

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

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What are the differences between yardlong bean (Asparagus bean) raw and lablab?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate; however, lablab is richer in iron, copper, zinc, vitamin B1, manganese, magnesium, and phosphorus.
  • Lablab's daily need coverage for iron is 51% more.
  • Lablab has a lower glycemic index (45) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Lablab 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%
Lablab
Lablab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +86.4%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +874.5%
Contains more CopperCopper +610.4%
Contains more ZincZinc +670.3%
Contains more PhosphorusPhosphorus +103.4%
Contains more ManganeseManganese +135.1%
Contains more SeleniumSelenium +86.7%

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%
Lablab
Lablab
3
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% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more FolateFolate +1450%
Contains more Vitamin B1Vitamin B1 +152.3%
Contains more Vitamin B5Vitamin B5 +474.5%
Contains more Vitamin B6Vitamin B6 +54.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.411mg
~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 Lablab DV% diff.
Iron 0.47mg 4.58mg 51%
Copper 0.048mg 0.341mg 33%
Zinc 0.37mg 2.85mg 23%
Vitamin C 18.8mg 0mg 21%
Folate 62µg 4µg 15%
Vitamin B1 0.107mg 0.27mg 14%
Manganese 0.205mg 0.482mg 12%
Protein 2.8g 8.14g 11%
Magnesium 44mg 82mg 9%
Phosphorus 59mg 120mg 9%
Vitamin B2 0.11mg 0.037mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B5 0.055mg 0.316mg 5%
Calories 47kcal 117kcal 4%
Carbs 8.35g 20.69g 4%
Potassium 240mg 337mg 3%
Selenium 1.5µg 2.8µg 2%
Polyunsaturated fat 0.169g 0.245g 1%
Calcium 50mg 40mg 1%
Vitamin B6 0.024mg 0.037mg 1%
Fats 0.4g 0.58g 0%
Net carbs 8.35g 20.69g N/A
Sodium 4mg 7mg 0%
Vitamin B3 0.41mg 0.411mg 0%
Saturated fat 0.105g 0.099g 0%
Monounsaturated fat 0.036g 0.026g 0%
Tryptophan 0.032mg 0.068mg 0%
Threonine 0.104mg 0.315mg 0%
Isoleucine 0.15mg 0.39mg 0%
Leucine 0.2mg 0.691mg 0%
Lysine 0.184mg 0.556mg 0%
Methionine 0.04mg 0.065mg 0%
Phenylalanine 0.154mg 0.41mg 0%
Valine 0.162mg 0.422mg 0%
Histidine 0.09mg 0.233mg 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
Lablab
Lablab
4
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more WaterWater +27.1%
Contains more ProteinProtein +190.7%
Contains more FatsFats +45%
Contains more CarbsCarbs +147.8%
Contains more OtherOther +143.3%

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
Lablab
Lablab
2
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +38.5%
Contains more Poly. FatPolyunsaturated fat +45%
~equal in Saturated fat ~0.099g

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.