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

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

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How are yardlong bean (Asparagus bean) raw and lentil different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin A; however, lentil is richer in iron, folate, copper, phosphorus, manganese, vitamin B6, vitamin B5, and zinc.
  • Daily need coverage for iron for lentil is 36% higher.
  • Yardlong bean (Asparagus bean) raw contains 108 times more vitamin A than lentil. While yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, lentil contains only 8IU.
  • Lentil has a lower glycemic index (29) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Lentil 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%
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +163.2%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +608.5%
Contains more CopperCopper +422.9%
Contains more ZincZinc +243.2%
Contains more PhosphorusPhosphorus +205.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +141%
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%
Lentil
Lentil
8
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +1153.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B3Vitamin B3 +158.5%
Contains more Vitamin B5Vitamin B5 +1060%
Contains more Vitamin B6Vitamin B6 +641.7%
Contains more FolateFolate +191.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Lentil DV% diff.
Iron 0.47mg 3.33mg 36%
Fiber 7.9g 32%
Folate 62µg 181µg 30%
Copper 0.048mg 0.251mg 23%
Vitamin C 18.8mg 1.5mg 19%
Phosphorus 59mg 180mg 17%
Manganese 0.205mg 0.494mg 13%
Protein 2.8g 9.02g 12%
Vitamin B5 0.055mg 0.638mg 12%
Vitamin B6 0.024mg 0.178mg 12%
Zinc 0.37mg 1.27mg 8%
Choline 32.7mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B1 0.107mg 0.169mg 5%
Potassium 240mg 369mg 4%
Vitamin B3 0.41mg 1.06mg 4%
Carbs 8.35g 20.13g 4%
Vitamin B2 0.11mg 0.073mg 3%
Calories 47kcal 116kcal 3%
Calcium 50mg 19mg 3%
Selenium 1.5µg 2.8µg 2%
Magnesium 44mg 36mg 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Fats 0.4g 0.38g 0%
Net carbs 8.35g 12.23g N/A
Sugar 1.8g N/A
Sodium 4mg 2mg 0%
Saturated fat 0.105g 0.053g 0%
Monounsaturated fat 0.036g 0.064g 0%
Polyunsaturated fat 0.169g 0.175g 0%
Tryptophan 0.032mg 0.081mg 0%
Threonine 0.104mg 0.323mg 0%
Isoleucine 0.15mg 0.39mg 0%
Leucine 0.2mg 0.654mg 0%
Lysine 0.184mg 0.63mg 0%
Methionine 0.04mg 0.077mg 0%
Phenylalanine 0.154mg 0.445mg 0%
Valine 0.162mg 0.448mg 0%
Histidine 0.09mg 0.254mg 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
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more WaterWater +26.1%
Contains more ProteinProtein +222.1%
Contains more CarbsCarbs +141.1%
Contains more OtherOther +38.3%
~equal in Fats ~0.38g

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
Lentil
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -49.5%
Contains more Mono. FatMonounsaturated fat +77.8%
~equal in Polyunsaturated fat ~0.175g

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.