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  6. Yardlong bean (Asparagus bean) raw vs. Lupin Bean Raw

Yardlong bean (Asparagus bean) raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between yardlong bean (Asparagus bean) raw and lupin Bean Raw

  • Lupin Bean Raw is higher than yardlong bean (Asparagus bean) raw in copper, manganese, folate, phosphorus, iron, vitamin B1, zinc, magnesium, vitamin B6, and potassium.
  • Lupin Bean Raw covers your daily copper needs 108% more than yardlong bean (Asparagus bean) raw.

Food varieties used in this article are Yardlong bean, raw and Lupins, mature seeds, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -73.3%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +252%
Contains more PotassiumPotassium +322.1%
Contains more IronIron +827.7%
Contains more CopperCopper +2029.2%
Contains more ZincZinc +1183.8%
Contains more PhosphorusPhosphorus +645.8%
Contains more ManganeseManganese +1062%
Contains more SeleniumSelenium +446.7%

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%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +291.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +498.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +434.1%
Contains more Vitamin B5Vitamin B5 +1263.6%
Contains more Vitamin B6Vitamin B6 +1387.5%
Contains more FolateFolate +472.6%
~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 Lupin Bean Raw DV% diff.
Copper 0.048mg 1.022mg 108%
Manganese 0.205mg 2.382mg 95%
Fiber 18.9g 76%
Folate 62µg 355µg 73%
Protein 2.8g 36.17g 67%
Phosphorus 59mg 440mg 54%
Iron 0.47mg 4.36mg 49%
Vitamin B1 0.107mg 0.64mg 44%
Zinc 0.37mg 4.75mg 40%
Magnesium 44mg 198mg 37%
Vitamin B6 0.024mg 0.357mg 26%
Potassium 240mg 1013mg 23%
Calories 47kcal 371kcal 16%
Vitamin C 18.8mg 4.8mg 16%
Polyunsaturated fat 0.169g 2.439g 15%
Fats 0.4g 9.74g 14%
Vitamin B5 0.055mg 0.75mg 14%
Calcium 50mg 176mg 13%
Selenium 1.5µg 8.2µg 12%
Carbs 8.35g 40.37g 11%
Vitamin B3 0.41mg 2.19mg 11%
Monounsaturated fat 0.036g 3.94g 10%
Vitamin B2 0.11mg 0.22mg 8%
Saturated fat 0.105g 1.156g 5%
Vitamin A 43µg 0µg 5%
Net carbs 8.35g 21.47g N/A
Sodium 4mg 15mg 0%
Tryptophan 0.032mg 0.289mg 0%
Threonine 0.104mg 1.331mg 0%
Isoleucine 0.15mg 1.615mg 0%
Leucine 0.2mg 2.743mg 0%
Lysine 0.184mg 1.933mg 0%
Methionine 0.04mg 0.255mg 0%
Phenylalanine 0.154mg 1.435mg 0%
Valine 0.162mg 1.51mg 0%
Histidine 0.09mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +741.5%
Contains more ProteinProtein +1191.8%
Contains more FatsFats +2335%
Contains more CarbsCarbs +383.5%
Contains more OtherOther +446.7%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +10844.4%
Contains more Poly. FatPolyunsaturated fat +1343.2%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.